CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Row 500m
Agility Ladder x 5
Samson, Groiners, Hamstring, Pigeon
Complex
Metcon
Metcon (Time)
5 RFT
10 DB Front Squats (35/20)
15 DB Strict Press
20 lateral paralette jump overs (L & R count as 1)
50 Partner leg throws (do not break up)
