CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
1:00 each:
Ring row + scap squeeze
Scap pull ups
Scap push ups
Bear crawl
Crab crawl
Slow squat
20 Burpees, start slow and build to fast
25 Minutes:
Max wall balls
200m run
Max Pull ups
200m run
Repeat!
6″ Ab hold competition
