CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Row 500m
Agility Ladder x 5
Samson, Groiners, Hamstring, Pigeon
Metcon
Metcon (Time)
Row 1000m
50 abmat situps
rest 15 sec
Row 800m
40 abmat
rest 15 sec
Row 600m
30 abmat
rest
Row 400m
20 abmat
Row 200m
10 situps
