CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m / arm cirlces
2x
5 pull ups
10 wall balls
15 Sit ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP of:
40m (Down, 40 m Back) DB Waiters Walk** (35/25) – alternate arms at turn around
40m
10 KBS (53/35)
10 Standing Tea Pots (53/35) (5 RT:5LT)
(**alternate btween a waiters walk
and a famers carry each round)
Each person needs 2 dumbells and 1 KB
