SHRED Feb 14, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Bear Crawl fwd/bkwd, Inchworm, crab,

Dislocates & halos with bands or pvc

Metcon

Metcon (AMRAP – Reps)

8 min each round w/ a partner

Round 1: Run from one end of the Box to the other and do 5 box jumps, run back and do 5 burpees. Tag your partner and keep switching. 24/20″

Round 2: Run from one end of the box to the other and do 5 Russian KB swings, run back and do 5 V-ups. Tag your partner and keep switching. 53/35 KB

Round 3: Run from one end of the box to the other and do 20 mountain climbers (each leg is one), run back and hold a plank for 20 seconds. tag your partner and keep switching.
Count reps for each round and the total.

2 minute rest should allow for almost complete recovery to go hard in each round.

Score reps together by Round. Plank counts as 1