CrossFit PTC – SHRED
Warm-up
Run 400m
5 Squat Buy In – Agility Ladder
Partner Arms Behind back & pigeon on back
Metcon
Metcon (Time)
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Front Squats (35/20)
Supine Ring Rows (feet on box)
KBS (53/35)
Sit Ups Hold Plate on chest (15/10)
Box Jumps (24/20)
Cash Out: Coach’s core choice, if time
