CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 800m
Dislocates,roll spine shoulders
2x
10 db thrusters,
10 push ups,
10 squats
Gymnastics
Metcon (No Measure)
Every Minute on the Minute (EMOM) for 12 Min:
A: 30s Side Plank
B; 30s Core Plank
C; 30S Side Plank
Metcon (Time)
3 Rounds
Run 400m
15 db thrusters 35/25
7 Burpees
Cash Out:
50 band face pulls