CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
Repeat for 10 minutes:
200m run
Grapevines
Butt kickers
High knees
Skips
Repeat for 30 minutes:
20 Burpees
20 dumbbell front squats
20 push press Wall balls
20 KB swings
200m Run after each movement