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Shred Friday March 8, 2019

CrossFit PTC – SHRED

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Weightlifting

4 Rounds of the Circuit:

8 Rear Leg Elevated Split Squats (BSS)- Each leg

8 Dumb Bell Push Press

8 Russian KB Swings – Heavy

8 Floor Press (dumb bell)

No Time:

Metcon

Metcon (6 Rounds for calories)

6 Rounds:

Max Effort Assault Bike 20s – Calories

Rest 1:40

Cash Out

3 Rounds

25 V-up or Lemon Squeezers

30 Scissor kicks (R+L=1)

30 Second side plank L

30 Second side plank R

Rest 1 min

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