Shred- April 9, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

800m run

Bandy Pulls

Bully, Subway, Scap, Face, Bent row

2x

10m Bear Crawl fwd

10m Bear Crawl bkwd

5 push ups + 5 clapping push ups

30 sec ring support hold

Weightlifting

Metcon (No Measure)

EMOM 15

Warm up practice Goblet Squat

A: 8 Dumb bell Goblet Squats as heavy as possible

B: 8 Dumb bell shoulder Press

C: Core plank 40s

Metcon

Metcon (4 Rounds for reps)

Tabata flutter

Tabata intervals of:

Row

Rest 1 min

Prisoner Lunges 15/25#

Rest 1 min

Sit up

Rest 1 min

Flutter Kick