SHRED October 6, 2016

CrossFit PTC – SHRED

Warm-up

Dynamic

Runners Complex/Arm Circles

Teach Movements

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

4 Wall climbs + push up

8 Lateral Ball Slams (35/20) Rotate left and right side slams

12 Pull Ups (scale: Ring Rows (Work towards supine position)
Cash Out:

10 abmat situps

15 Russian Twist

20 Flutter kicks

(rounds time dependent)