CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

Run 400m

Or

Row 500m

Or

Bike .8miles

10 2:00 Stations:

– HARD ring rows / Weighted pull up (sets of 3)

– 1:00 fast row/bike 1:00 recovery

– Dball over shoulder

-DB bench press (sets of 10)

-Med Ball Bench V-up

rope climb)

-Step ups

-Sledge hammers

-Jump rope

-Side plank (switch whenever, try to make it 2 minutes)