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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

SHRED February 10, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Demo movements

Metcon

Not so Filthy Fifty (On Ramp-TimeCap) (Time)

50 box jumps (4 min)

50 Jumping pull ups (8 min)

50 Squats (12 min)

50 Push ups (16 min)

50 Prison Lunge (20 min)

50 sit ups (24 min)

50 Burpees

(coach note)

28 min time cap, call out every 4 minutes, if not on the appropriate station athlete switches to next (ie at 8 min if not complete with Jumping Pull ups (or station #2) then write down where you were (ie 36 pull ups) and switch to next station- squats (or station 3). Do not wait till 4 min to change stations, and if you are ahead you do not need to change at the 4 min mark.

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