CrossFit PTC – SHRED
Metcon (No Measure)
1:00 each:
Cat cow
Frog to cobra
Lunge flow
Lunge flow (other leg)
Sitting windshield wipers
Arm Circles
Pass-through with PVC
Squats
Knee Push Ups
Repeat until end of class:
25 Push ups
25 Banded knee hip thrust
25 shoulder shrugs
25 Single leg hip thrust
25 DB Thruster
25 jumping lunge
25 Banded wall sit abductions
After each exercise do 25m of one of your choice (no back to back of the same):
Bear crawl
Lunge
Pinch grip carry
Squat broad jump
Overhead carry
Walking Single leg deadlift
Crab crawl
