CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m
Roll shoulders & back
Junk yard dog
2 rounds:
5 pullups
10 pushups
15 squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
7 Burpess
7 KBS (53/35)
200 m Run
Cash Out:
50 unbroken situps
