CrossFit PTC – SHRED
Metcon (Time)
Warmup
2 Rounds
200m run / 250m row / .4mi AAB
10 Scap pull ups
10 Scap push ups
200m run /250m row / .4mi AAB
80ft Lunge
80ft Cossack squat & pivot
then….
800m run
10 weighted pushups
20 Turkish sit up
30 weighted glute bridges
40 KB swing
50 Burpees
40 KB swing
30 weighted glute bridges
20 Turkish sit up
10 weighted push ups
800m run
Repeat til end of class:
80ft Banded side walk (ea/s)
20 Banded squats
80ft Banded bear crawl
