CrossFit PTC – SHRED
Warm-up
Runner Complex
Samson, Groiner, Hamstring, Pigeon
Metcon
Run, Run, Run! (Time)
Run 1 mile
Rest 1 minute
Run 800m
Rest 1 minute
Run 800m
rest 1 minute
run 600m
rest 1 minute
run 400m
rest 1 minute
run 200m
Mile to be run hard.
Try to hit the mile pace for each descending rep.
Example: You run the mile in 6:00, try to run the 800′s in 3:00, the 400′s in 1:30 and the 200′s in :45
