CrossFit PTC – SHRED
Warm-up (No Measure)
Run 200m
Dynamic Warm Up
Runners Complex (Samson, Groiner, Hamstring, Pigeon)
Arm Circles
Metcon (Time)
Two x WBBC BASELINE
Run WBBC Baseline record score
Rest 3 Min
Run WBBC Baseline again
Record total time here…including the 3 min rest
WBBC Baseline (Time)
400m Run
40 squats
30 sit ups
20 push ups
10 burpees
Metcon (Time)
Max Effort (time) plank hold
Cash out: Record Max effort plank hold