CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Roll legs & back 5 min
then
3x run 200m, 5 box jumps, 10 kb deadlifts
Metcon
Metcon (Time)
SPRINTS!
Go over running form
Warm up at:
70%, 75%, 85%, 90% speed, then;
6x 50m sprints
Score: Fastest 50m sprint
