CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
Rowling
Try to hit exactly 100m on the rower
Do Push-ups, Squats and Burpees for the difference
6 rounds
20 seconds of each
Flutter kicks
Plank
Slow glute bridge
Slow sumo squat
4 rounds
100m run
20 laying Leg raises
100m Sled pull
20 hanging Knee raises or sit ups
Then…
BB glute bridge
Sets of 10 – work up to a heavy set.