CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200 m
Dynamic
Arm Circles
Runners Complex (Samson, Groiner, Hamstring, Pigeon)
Metcon
Metcon (Time)
WBBC Baseline! X 2
400M Run!
40 Squats!
30 Sit-Ups!
20 Push-Ups!
10 Burpees
rest 2 min
SCORE: Record time for 1st round
CASH OUT: Max plank hold
