Shred – Wednesday April 18, 2018

CrossFit PTC – SHRED

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Warm-up

Jump-n-rope + Animal Farm (No Measure)

Jump-n-rope warm up

Then

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl

Gymnastics

Metcon (No Measure)

EMOM 12 Min:

A: Side Planks 40s

B: 8 Ring Rows (as close to parallel to ground as possible)

C: Side Plank 40s

D: Core Plank 40s

Metcon

Kitchen Sink Annie (Time)

For Time

50 DU’s

15 GHD’s (Abmats 2 to 1)

15 floor press (35/25)

15 DB prisoner lunges (35/25)

40 DU’s

12 GHD’s (Abmats 2 to 1)

12 floor press (35/25)

12 DB prisoner lunges (35/25)

30 DU’s

9 GHD’s (Abmats 2 to 1)

9 floor press (35/25)

9 DB prisoner lunges (35/25)

20 DU’s

6 GHD’s (Abmats 2 to 1)

6 floor press (35/25)

6 DB prisoner lunges (35/25)

10 DU’s

3 GHD’s (Abmats 2 to 1)

3 floor press (35/25)

3 DB prisoner lunges (35/25)
Scaling:

Beginner 2/1 Single unders for doubles

Been here a while: 4/1 Single for double