Shred- Friday May 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)

Work on Jump rope/ Double unders!!

-Single, Single, Double drills

-Hip opening drills

-Jump between objects (boxes)

-others

Annie – Face Off (AMRAP – Reps)

Partner A- AbMat Sit ups

Partner B – Jump Rope

50-40-30-20-10

Sit ups

Jump rope

Partner A will complete sit ups (timer)

while partner B completes as many jump ropes

as possible. Then switch. Your score is the number of jump ropes

you complete. You are trying to speed up your sit ups so that your

partner has a lower score. Post your own (individual) score.

RX+ = Doubles

Weightlifting

Metcon (No Measure)

EMOM 15

A: 8 Dumb bell bench press

B: 8 Pull ups

C: 8 Dumb bell Squats

(if no pull ups, either work on holds, hold + negative with 3-5 reps)