CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
Agility Ladder Drills
(return using bear crawls, walking lunges, broad jumps, etc)
Partner ArmsBehind back & pigeon on back
Metcon
Metcon (Time)
For Time
10, 9…1
Dumb Bell Squats (50/35)
Dumb Bell Push Press (50/35)
Sit Ups Hold Plate on chest (15/10)
Kettle Bell Swing (53/35)
Cash Out
Metcon (AMRAP – Rounds and Reps)
As many rounds/reps as possible in 4 min:
10 V Ups /Lemon squeezers
20 Sit ups
30 Scissor Kicks (90 degree) – r+l =2
