CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m
roll/lacrosse ball
10 pull ups
15 GHD Situps
Metcon
Metcon (5 Rounds for reps)
Teams of 2:
2 min each station/1 min change
A: Sled Push 40m (20 ea way) 45/25
B: Team Tire Flip and Box Jump
C: Alternating Slam Balls 45/25 (15 sec each)
D: Med Ball Sit up (20/10)
E: 100m farmers sprint
(50m each way 45/25)
Count:
A: Each round trip
B: Each flip and jump
C: Each rope climb
D: Each sit up
E: Each trip (ie round trip = 2)
