CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
20 seconds each
Cat / cow
Bird dog hold
Bird dog hold (other side)
Side plank
Side plank (other side)
Jumping jacks
Push ups (rnd 1 slow, rnd 2 fast, rnd 3 clapping)
Squats (rnd 1 slow, rnd 2 fast, rnd 3 jumping)
Partition however you would like!
1 mile run
800 Jumprope
400 Russian twist
200 step ups
100 burpees
50 Goblet squats 25# dumbbell
