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Shred- August 13, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 16

Warm up practice Goblet Squat

A: 8 Dumb bell Goblet Squats as heavy as possible

B: Core plank 40s

C: 16 Alternating Dumb bell shoulder Press (8 ea side)

D: Ring support 40s

Metcon

Metcon (4 Rounds for reps)

Tabata flutter

Tabata intervals of:

Row (calories)

Rest 1 min

Prisoner Lunges 25/15#

Rest 1 min

Sit up

Rest 1 min

Flutter Kick

Metcon (4 Rounds for reps)

Tabata flutter

Tabata intervals of:

Row

Rest 1 min

Prisoner Lunges 25/15#

Rest 1 min

Sit up

Rest 1 min

Flutter Kick

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