CrossFit PTC – SHRED
Warm-up
Run 400 – Animal Farm (No Measure)
Run 400m
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Metcon (No Measure)
12 Min EMOM
30 Sec Side Plank
30 Sec dead bug
30 Sec side plank
3 Renegade rows (Push, pull, push, pull = 1)
Metcon
Metcon (AMRAP – Reps)
Partner WOD
I go/You go style
20 min AMRAP
20m Farmer’s Carry*
7 DB Frt Squats*
20m Farmer’s Carry*
7 DB push press*
*M – 40#/ W- 25# –
Measure is total reps –
Farmers carry is 1 rep per 10m
Partner A completes farmers carry and front squats,
then partner B goes, then back to Partner A for FS
and PP, then Partner B, etc