SHRED May 22, 2017
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800 Animal Farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon Metcon (AMRAP – Rounds
Here is what we found..
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800 Animal Farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon Metcon (AMRAP – Rounds
CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Min roll back and legs Run 400 8 V-sit roll overs 8 Fire hydrants (8 each
CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 4-8 18 Minute AMRAP of: KBS Ladder* 40 Double Unders (1:1: Singles) *Men’s RX =
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back and legs + hamstring stretch = 6 min 200m Run Agility Ladder and box jumps
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 bandy shoulders 2x 10 Empty Bar Thrusters 10 Push ups 10 Pull ups 15 GHD
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (4 Rounds for reps)
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750m Dynamic warm up Warm up deadlift Metcon Metcon (Time) 4 Rounds Run 800m 15 Deadlift
CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Warm-up Metcon
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