CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Roll legs and back for 5 min
Run 800m
Dynamic WU (include bear/crab/inchworm)
Dislocates & halos with bands or pvc
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 HSPU’s
10 push ups
15 sit ups
