CrossFit PTC – SHRED
Warm-up
Run 400m
25 GHD (50 abmat) Situps then:
Agile 8 (No Measure)
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 – Rounds and Reps)
AMRAP 12 Min
7 Pull ups
14 Wall balls (20/10′, 14/9′)
Cash Out: 40 Russian Twists
