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)
Sets 1, 3! 5 min On 2 min Off
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 Back Extensions!
SCORE Total Reps
CASH OUT 30 abmt situps
