CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Med Ball Throwing Drills:!
-10 Chest passes!
-10 Side passes!
-10 Overhead passes!
Samson
Arm Circles
Metcon
Metcon (Time)
With a Partner
Buy in – Row 1000 Meters – however you want to break it up, 1 athlete at a time
then
For Time
2x
20 Russian KB Swings (70/44)
15 Burpees
10 Pull Ups
15 Goblet Squats (70/44)
20 Ab Mat Sit Ups
400 Meter Run together
1 partner working at a time – share reps as needed
Total time Cap 25 minutes
