CrossFit PTC – SHRED
Warm-up
Jump-n-rope + Animal Farm (No Measure)
Jump-n-rope warm up
Then
Animal Farm
2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
Gymnastics
Metcon (No Measure)
Work on Jump rope/ Double unders!!
-Single, Single, Double drills
-Hip opening drills
-Jump between objects (boxes)
-others
Annie – Face Off (AMRAP – Reps)
Partner A- AbMat Sit ups
Partner B – Jump Rope
50-40-30-20-10
Sit ups
Jump rope
Partner A will complete sit ups (timer)
while partner B completes as many jump ropes
as possible. Then switch. Your score is the number of jump ropes
you complete. You are trying to speed up your sit ups so that your
partner has a lower score. Post your own (individual) score.
RX+ = Doubles
Weightlifting
Metcon (No Measure)
EMOM 15
A: 8 Dumb bell bench press
B: 8 Pull ups
C: 8 Dumb bell Squats
(if no pull ups, either work on holds, hold + negative with 3-5 reps)
