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 (AMRAP – Reps)
3x
1 Minute Stations of:
Battle Ropes
Sledgehammer Strikes (sub slam balls)
GHD Situps
Knees to Elbows
Sandbag Squats
Rest
