CrossFit PTC – SHRED
Warm-up
Relay Shuttle Run
4 Rounds:
5 Meters
10 Meters
15 Meters
1st Baseman
Fire Hydrant
Metcon
Metcon (4 Rounds for reps)
4 Sets of 3 Min on, 1 min off:
Sets 1 & 3
4 Burpees
8 KB Russian Twists (35/26)
12 Walking Lunges Each Leg (25/15)
Sets 2 & 4:
40 Jump Rope Passes
8 Back Exstensions
5M Bear Crawl
