CrossFit PTC – SHRED
Warm-up
Row 500 & Agile 8 (No Measure)
Row 500
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 (AMRAP – Reps)
Partner WOD
15 min AMRAP
Partner A: Row 500m
Partner B: Burpee Box Jumps
Partner A rows while Partner B completes as many burpee box jumps as possible, then switch.
Measure is burpee box jump reps
