CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

800m run or

1000m row or

1.5 mile bike

50 meters of each

Farmer carry (heavy)

DB back rack lunge

OH carry

DB back rack lunge

Farmer carry (heavy)

5-10-15-20

Knee raise

Box jumps

5-10-15-20

Sit up

Step up

50 meters of each

Farmer carry (heavy)

DB back rack lunge

OH carry

DB back rack lunge

Farmer carry (heavy)