CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200
Agility ladder drills
Dislocates
Down Dog/Spider man/Pigeon
2x
5 Ninja Roll ups
7 push ups
9 pull ups
11 squats
Metcon
Metcon (AMRAP – Reps)
As many rounds as possible in 9 min
7 Dumb bell Thruster (45/25)
14 Sit up
