CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
Agility Ladder Drills
Samson/Groiner Stretch
Med Ball – Gasser Relay
Two Teams
2x
Set Med Balls on 10-20-30-40m lines
Player 1 pick up 10m, then 20m, then 30m then 40m
Player 2 Puts them back..
Metcon
Metcon (AMRAP – Rounds and Reps)
As Many Rounds as Possible in 20 Min
200m Run together
30 Squats – Break up any way
20 High 5 sit ups- Together
10 Push Ups- Alternating reps
5 Burpees (together)
Metcon (No Measure)
Cash Out-
40 Circle Sit Ups-
