CrossFit PTC – SHRED
Warm-up
Roll Legs/Shoulders w/LAX ball
Run 200m
Agility Ladder
Metcon
Metcon (3 Rounds for reps)
For Reps
Rd 1:
1 minute of:
MedBall cleans (20/14)
Burpees
Toes to Bar
rest
Rd 2:
2 minutes of:
MedBall cleans (20/14)
Burpees
Toes to Bar
rest
Rd 3:
1 minute of:
MedBall cleans (20/14)
Burpees
Toes to Bar
Done FGB style.
Cash Out: 10 x 45 sec hollow rocks (holds if unable to rock) 15 sec off.
