CrossFit PTC – SHRED
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Metcon
Metcon (Time)
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Men: 20-lb. ball
Women: 14-lb. ball
Cash Out
Metcon (No Measure)
Collect 5 minutes of plank time- alternate between side, core, side, bird dog…but once time starts don’t break. Just move to a different plank.
If you finish with enough time–roll out your legs and do a banded hamstring stretch. 🙂
