SHRED Feb 23, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ball slams

10 Wall balls

30 second hold ring support

Metcon

Metcon (No Measure)

EMOM: 20 min

A: 20 alt sine wave battle ropes (count ea right arm)

B: Core Plank (35 Sec)

C: Assault Bike (12/10 Cal)

D: 8 Alternating Bird Dogs (hold 5 sec and switch)- ie 40 sec