CrossFit PTC – SHRED
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