CrossFit PTC – SHRED
Metcon
Metcon (8 Rounds for calories)
8 rounds:
Row max effort calories (30s)
rest/recovery row (90s)
1. Row is Max Effort. If you could do a 9th round you didn’t go hard enough. IF you could go 5 sec more on a given round…you didn’t go hard enough.
2. If you need to stop before 8, just skip a round and try to recover.
Recovery row IS NOT CARDIO- it is just some movement to keep moving. (Not just slowing down) Do not turn this into just surging for 30s.
Row for 3 Min easy before the first 30s sprint
Weightlifting
plan for 5 min recovery before Strength
4 ROUNDS
1A) Bulgarian Split Squat 8/8 (weighted if possible)
1B) Ring Row 6 (down slow, pause, up fast)
Rest 60s
3 Rounds
2A) 20 Banded Glute Bridge (hip circles)
2B) 20 Sit ups
Rest 60 s
1 Round:
50x Banded Pull Through – (use hip circle to amp it up!)
https://youtu.be/x2q4H7xBjxw
