CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
4 Rounds
15 Banded Hug a tree
8 Tricep extension (Floor, dumb bell)
8 Floor press (dumb bell)
Rest 1 min
(tricep ext/floor press as heavy as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
I go/U go style
20min AMRAP:
3 x DB Front Squat @ 40/25 #
3 x Burpee Over-the- Dumb Bell
6 x DB Front Squat
6 x Burpee Over-the-Dumb Bell
9 x DB Front Squat
9 x Burpee Over-the-Dumb Bell
12 x DB Front Squat
12 x Burpee Over-the-Dumb Bell
And so on….. – Total reps
Partner A completes 3 DB front squats and
3 Burpees, then partner B goes.
Keep rotating and increasing reps.
Score is the round number you completed + reps: Ie if you completed the 12 round and are 13 reps into the Front squats on partner B your score is 12 + 43