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
Score 1st time
Cash Out Max plank hold
