CrossFit PTC – SHRED
Metcon (No Measure)
Warmup:
8 minutes
10 lightweight curls
10 bent rows
10 presses
10 box dips
2 Rounds
7070 (7 down, 0 pause, 7 up, 0 pause)
8 Seated Arnold press
8 Hammer curls
8 Push ups
5 Rounds
12 HARD ring rows
12 dumbbell Bench press
12 Bent over row
