Shred Friday May 11, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Row 500

Bandy Shoulders

Gymnastics

Metcon (No Measure)

Work on Hand Stands

If you have a hand stand work on shoulder taps

If you have shoulder taps (back to wall, face to wall)

then work on HS walking

Metcon

Metcon (Time)

Teams of 2

4 Rounds for Time of:

750m Row

35 Wall Balls (20/14)

25 Unison Situps

20 Burpees

—-

Partner A rows 750m while Partner B does 35 wall balls.

When both are completed move to the situps and complete in unison,

then burpees where you can split the reps as needed\

Once round is completed the Partner who

rowed first is now completing the wall balls

while the other row