Shred – Tuesday July 10, 2018

CrossFit PTC – SHRED

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Metcon (No Measure)

20 minutes to work on a gymnastics skill- some suggestions:

Hand stand/ progression to HS

– Shoulder taps

– Wall walks

– Pike walk around box

– HS walking

– HS push up

– HS Ring Push up

Push up

Pull up- strict/kipping

Rope Climb

Hollow hold/Super man


Metcon (5 Rounds for reps)

5 Rounds for reps

In 2 minutes

Run 200 m

wall balls (20#-10’/14#-9′)

Rest 2 minutes


14#-9’/ 10#-9′
Scale wall ball so that you can do a full squat.

Cash Out

Metcon (No Measure)

50 Hip extensions


50 banded good mornings