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Shred April 30, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 400m

Bandy shoulders

Bar hangs (shoulder stretch)

Hamstring/Hip stretch

2x

5 Squats

5 Push ups

Gymnastics

Metcon (No Measure)

EMOM 20

Min 1 = 10 Pull-ups/ Work on pull up skill

Min 2 = 15 Lateral Hip Raises (R)

Min 3 = 10 DB Bat Wings AHAP (1s Hold at Top)

Min 4 = 15 Lateral Hip Raises (L)

Min 5 = 20 flutter kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

12 Min AMRAP of:

12 Toes to bar

24 Hand release push ups

36 ABMAT Sit Ups

Team reps – Partners break up reps as needed

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