CrossFit PTC – SHRED
3 sets of 5 Dumb bell Front Squats 2 sec hold, rest 1:30
as heavy as possible
Dumb bell front squat (3 sets of 5, rest 1:30, hold 2s at bottom)
Dumb bell front squat w/ two dumb bells
Metcon (5 Rounds for reps)
Tabata intervals of:
Assault Bike (cal)
Floor Press (35/20)
Mountain Climbers (r+l=1)
For each element do 8 cycles of 20s work/10s rest.
Rest 1 tabata cycle in between elements
Score is lowest number achieved on any of the 8 cycles in that element.
Scoring each element as a round.