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Shred -Friday September 28, 2018

CrossFit PTC – SHRED

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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

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