CrossFit PTC – SHRED
Metcon (No Measure)
Warmup:
1 minute of each, 2 rounds:
Weighted calf raises
Bent over DB rows
Plate Halo(L) for half (R)for half
Bus drivers
10 stations 2:00 each
1. Partner Med ball sit ups
2. Farmers carry
3. Plate side step overs (fast)
4. Box jumps
5. Rowling: 1 burpee per meter away from 100
6. Sledge hammers
7. Banded forward walk
8. Banded white guy dance
9. Slam balls
10. Battle ropes
