CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

3 rounds

400m run

Grapevines

Butt kickers

High knees

Skips

Workout#1

Death By Shuttle Run

40ft + 40ft

** if can not run, sub to calories on the bike, starting at 1 and adding 1 each minute

Workout #2

10 Strict toes to bar

20 Bench med ball v-up

30 Weighted Side bends (each)

Repeat!