Shred- Monday 9 July, 2018

CrossFit PTC – SHRED

View Public Whiteboard

Gymnastics

Metcon (No Measure)

4x thru

3 wall climbs

Ring support Hold 30s

Front/Core Plank 30s

Hold bottom of the squat 15s*

*use a support bar/band if necessary, look for depth

Metcon

Metcon (AMRAP – Reps)

In Teams of 2

1 partner working at a time

90 sec. max reps/ rest 30 seconds

Squats*

Burpees

Russian Kettlebell Swings (53/35)

Lemon Squeezers

5M Shuttle Run (ea 5m=1)

Push-Ups

Mountain Climbers

Sit-Ups

Battle Rope (small sine wave r+l =1)**

Squats*

*Emphasis on full depth squat, returning to full stand

For battle rope small waves see the video: https://youtu.be/ZffGsF9OM_4

first 52 sec.

Cash Out

Metcon (No Measure)

50 partner leg throws