CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Row 500m
Agility Ladder x 5
Samson, Groiners, Hamstring, Pigeon
Metcon
Metcon (Calories)
Row Ladder for Calories
5 min
rest 1 min
4 min
rest 1 min
3 min
rest 1 min
2 min
rest 1 min
1 min
row as fast a possible each time
