CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
800m run or
1000m row or
1.5 mile bike
6 rounds
30 Russian twist
10 Yoga push ups
20 Ninja knee raises
3-5 Negative pull ups or weighted pull ups
Round 1 = 400m plate zercher carry
Round 2 = 200m plate zercher carry (heavier)
Round 3 = 100m plate zercher carry (heaviest)
Round 4 = 400m farmer carry
Round 5 = 200m farmer carry (heavier)
Round 6 = 100m farmer carry (heaviest)
