CrossFit PTC – SHRED
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
In 2 minutes
Row 250m
Then As many reps as possible
Wall balls (20/14)
Rest 2 minutes
Cash out:
40 Sit ups
30 Bicycle Crunches (L+R=1)
20 Hollow rocks
10 V-ups
