CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Runner Complex
Metcon
Run, Run, Run! (Time)
Run 1 mile
Rest 1 minute
Run 800m
Rest 1 minute
Run 800m
rest 1 minute
run 600m
rest 1 minute
run 400m
rest 1 minute
run 200m
Mile to be run hard.
Try to hit the mile pace for each descending rep
Example: You run the mile in 6:00, try to run the 800′s in 3:00, the 400′s in
1:30 and the 200′s in :45
