CrossFit PTC – SHRED
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)