CrossFit PTC – SHRED
Warm-up
Run 200m
Agility Ladder 3x (bear crawl back, broad jump back, crab walk back)
runners complex
Metcon
Metcon (6 Rounds for reps)
6 rounds 3 min ON 1 min Off
1) 15 Squats
30 DU’s
then
2) 10 Russian twist (44/26)
15 situps
3) 5 manmakers 30/20
10 box jumps 24/20
then
4) 10 Russian twist (44/26)
15 situps
5)10 push ups
15 push press 30/20
then
6)10 Russian twist (44/26)
15 situps
** manmakers – no push up no thruster
