CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

80’:

Pull heel to butt + calf raise

Pull knee to chest + calf raise

Single leg ground touch

Frankensteins

Grapevines (each way)

Buttkickers

High knees

Skips

200m Jog

Workout #1

1 Mile for time

Rest 3 Minutes

800m for time

If done before 20 Minutes:

Rest 3 Minutes

400m for time

Workout #2

30-20-10

Wall ball

Jumping pull up

Thruster