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 (No Measure)
SPRINTS!
Go over running form
Warm up at:
70%, 75%, 85%, 90% speed, then;
6x 50m sprints
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