CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Demo movements
Metcon
Not so Filthy Fifty (On Ramp-TimeCap) (Time)
50 box jumps (4 min)
50 Jumping pull ups (8 min)
50 Squats (12 min)
50 Push ups (16 min)
50 Prison Lunge (20 min)
50 sit ups (24 min)
50 Burpees
(coach note)
28 min time cap, call out every 4 minutes, if not on the appropriate station athlete switches to next (ie at 8 min if not complete with Jumping Pull ups (or station #2) then write down where you were (ie 36 pull ups) and switch to next station- squats (or station 3). Do not wait till 4 min to change stations, and if you are ahead you do not need to change at the 4 min mark.
