SHRED Oct 12, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Row 500m

banded scap pulls/face pulls

10 Dislocates/10 pipe rolls each direction

5 Ninja roll ups

10 perfect overhead squats (PVC against the wall)

10 clapping push ups

Metcon

Metcon (Time)

3 Rounds

Row 500

21 Push Ups (M = hand release)

12 Box Jumps (24/20)
Cash Out 3x 30 sec each dead bugs and plank hold