CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
Agility Ladder 3 –
(bear crawl back, broad jump back, crab walk back)
runners complex
Metcon
Metcon (AMRAP – Rounds and Reps)
6 rounds 3 min ON 1 min Off
1) 15 Squats
30 DU’s
2) 10 Russian twist (44/26)
15 situps
3) 5 manmakers 30/20
10 box jumps 24/20
4) 10 Russian twist (44/26)
15 situps
5) 10 push ups
15 push press 30/20
6) 10 Russian twist (44/26)
15 situps
** manmakers – no push up no thruster
