CrossFit PTC – SHRED
Warm-up (No Measure)
Arm circles/up dog/down dog
then
2 Rounds
Run 200m
10 wall balls
20 Sit ups
10 push ups
Warm-up
Weightlifting
Metcon (No Measure)
EMOM 10 Min:
A: 6 Dumb bell Bulgarian split squats R
B: 6 Dumb bell Bulgarian split squats L
as heavy as possible.
Metcon
Dumbbell Jack (AMRAP – Rounds and Reps)
20 min AMRAP
10 Push Presses 50/35
10 kettlebell swings (53/35)
10 box jumps (24/20)
55+
DB 40/25
KB 44/26
Step up or Jump up = OK