SHRED AUG 8, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200m

Agility Ladder 3 –

(bear crawl back, broad jump back, crab walk back)

runners complex

Metcon

Metcon (AMRAP – Rounds and Reps)

6 rounds 3 min ON 1 min Off

1) 15 Squats

30 DU’s

2) 10 Russian twist (44/26)

15 situps

3) 5 manmakers 30/20

10 box jumps 24/20

4) 10 Russian twist (44/26)

15 situps

5) 10 push ups

15 push press 30/20

6) 10 Russian twist (44/26)

15 situps
** manmakers – no push up no thruster