SHRED November 23, 2016

CrossFit PTC – SHRED

Warm-up

Roll legs and back for 5 min

Run 800m

Dynamic WU (include bear/crab/inchworm)

Dislocates & halos with bands or pvc

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 HSPU’s

10 push ups

15 sit ups