Shred- Thursday October 11, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 800m

Roll Legs

pigeon, down dog, up dog

dynamic

Metcon

Thirsty Thirty (Time)

30 Box jumps, 24/20″

30 Jumping pull-ups

30 Kettlebell swings, 53/35

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 35/25#

30 Supermans

30 Wall ball shots, 20/14#

30 Burpees

30 Double unders

Cash Out

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

30 Russian twists (35#kb, 26#kb)

20 Sit ups

10 V -ups