CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200 m
Dynamic
Arm Circles
Runners Complex (Samson, Groiner, Hamstring, Pigeon)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 15 min AMRAP
Run 200m
40 Squats (share)
30 Situps (ea together)
20 Push ups (share)
10 Burpees (share)
1 partner working at a time except for situps
