CrossFit PTC – SHRED
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