CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
8 Minutes:
10 Figure 4 squat
10 Heel to butt
10 Single leg ground touch
5 Slow burpees
100m run / 125m row / 200 jump ropes
Workout #1
6 minute bike with stretchy band around quads
Workout #2
P1 static hold (Plank, Wall sit, OH hold, 6″ ab hold)
P2 (Full round before switching)
10 of each
KB swing
Bodybuilder burpee
Side box step over
Sit up
Squat
Push up