CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Med Ball Throwing Drills:!
-10 Chest passes!
-10 Side passes!
-10 Overhead passes!
Samson
Arm Circles
Metcon
Metcon (Time)
For Time
50 squats
10 burpees
40 situps
10 burpees
30 lunges (alt)
10 burpees
20 KBS (53/35)
10 burpees
10m bear crawl (there and back)
10 burpees
20 KBS (53/35)
10 burpees
30 lunges (alt)
10 burpees
40 situps
10 burpees
50 squats
