CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200 m
Dynamic
Arm Circles
Runners Complex (Samson, Groiner, Hamstring, Pigeon)
Metcon
WBBC Baseline (Time)
400m Run
40 squats
30 sit ups
20 push ups
10 burpees
Rest 2 minutes and repeat
Record time for 1st round
