CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Dynamic
Runners Complex/Arm Circles
Teach Movements
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
4 Wall climbs
8 Lateral Ball Slams (35/20) Rotate left and right side slams
12 Pull Ups (scale: Ring Rows (Work towards supine position)
Cash out:
10 abmat situps
15 Russian Twist
20 Flutter kicks
rounds time dependent
