CrossFit PTC – SHRED
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
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 (Time)
18-15-12-9-6-3
DB Push Press (35/20)
Slam Ball (30/20)
Box Jumps (24”/20”)
Cash Out: 50 partner leg throws
