Shred – WednesdayMarch 14, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 200m

Agility Ladder Drills

(return using bear crawls, walking lunges, broad jumps, etc)

Partner ArmsBehind back & pigeon on back

Metcon

Metcon (Time)

For Time

10, 9…1

Dumb Bell Squats (50/35)

Dumb Bell Push Press (50/35)

Sit Ups Hold Plate on chest (15/10)

Kettle Bell Swing (53/35)

Cash Out

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4 min:

10 V Ups /Lemon squeezers

20 Sit ups

30 Scissor Kicks (90 degree) – r+l =2