CrossFit PTC – SHRED
Warm-up
Med Ball Throwing Drills:
-10 Chest passes
-10 Side passes
-10 Overhead passes
Samson
Arm Circles
Metcon
Metcon (4 Rounds for reps)
5 min On 2 min Off:
Rounds 1, 3:
100m run
3 Burpees
6 DB Thruster (30/20)
9 Sit-ups
Rounds 2, 4:
100M Run
3 Push-Ups
6 Front Squats (30/20)
9 Back Extensions
Cash Out: 30 abmat situps
