CrossFit PTC – SHRED
Warm-up
Run 400 – Animal Farm (No Measure)
Run 400m
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Weightlifting
Metcon (No Measure)
EMOM 12
A: 20s Ring Support Hold
B: 20s Ring Plank Hold
C: 20s HS Hold
Metcon
Metcon (Time)
21 dumbbell thrusters (40/30)
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Rx+
50/35