CrossFit PTC – SHRED
A: 30s Hollow rocks (hollow hold)
B: 30s shoulder taps
Scale: Hollow hold -dead bugs, shoulder tap – core plank
Metcon (AMRAP – Rounds and Reps)
6 Min on each station 1 min between:
A: 40m Sled push- down
40m sled pull (straps) – back
A: 80m Front rack carry (2 KBs 35/26)- 40m down and back
A: Row 200m
Each round trip (1 and 2) counts as 1 round, each 200m on station 3 counts as 1 round.
Each additional 10m (1,2,3) counts as 1 rep.
50 GHD Sit ups (no time)