CrossFit PTC – SHRED
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