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 (AMRAP – Reps)
5 min On 2 min Off
Sets 1, 3
100m run
3 Burpees
6 DB Thruster (30/20)
9 Sit-ups
Sets 2 ,4
100M Run
3 Push-Ups
6 Front Squats (30/20)
9 Superman
SCORE Total Reps
CASH OUT 30 abmt situps
