Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

8 rounds

1 Pull up

2 Push ups

3 Squats

100m Run

Workout #1

Every :15 for 4 minutes

(16 intervals)

6 box jumps

1 minute rest

Every :15 for 4 minutes (16 intervals)

8 DB push press

1 minute rest

Every :15 for 4 minutes (16 intervals)

4 Burpees

1 minute rest

Every :15 for 4 minutes (16 intervals)

6 squat hops

Workout #2

10->1

Flutter kicks

Bicycles

Toe touches

1->10

Flutter kicks

Bicycles

Toe touches