CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Jump N Rope
Agile 8 (No Measure)
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Metcon
Metcon (Time)
10, 9……1
KB Deadlift (70/53)
T2B
KB tea pots (10, 9…1 each side)
SCORE Time
CASH OUT Coaches Core Choice for Time
