CrossFit PTC – SHRED
Warm-up
Run 800 – Agile 8 (No Measure)
Run 800m
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
Weightlifting
Metcon (No Measure)
EMOM: 10 min
A: 8 lateral squats R
B: 8 Lateral squats L
as heavy as possible with a dumb bell or kettlebell
https://youtu.be/hH1FMQrKC6w
Metcon
Metcon (5 Rounds for reps)
w/a partner 5 Minute Stations of:
Tire Flip + Jump (together)
Partner Wall Ball (20/14)
Calorie Row (split time as desried)
10 m OH walking lunge (45/25)(switch every 10m)
50 m DB Farmers Carry (35/25)(alternating)
Rest 1:00 between stations
