CrossFit PTC – SHRED
Warm-up
Row 500m
banded scap pulls/face pulls
10 Dislocates/10 pipe rolls each direction
5 Ninja roll ups
10 perfect overhead squats (PVC against the wall)
10 clapping push ups
Metcon
Metcon (Time)
3 Rounds:
Row 500
21 Push Ups (M = hand release)
12 Box Jumps (24/20)
Cash Out: 3x 30 sec each dead bugs and plank hold
