Shred January 12, 2017

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

Metcon

Metcon (Time)

For Time

50 DU’s

15 GHD’s (Abmats 2 to 1)

15 floor press (35/25)

15 DB prisoner lunges (35/25)

40 DU’s

12 GHD’s (Abmats 2 to 1)

12 floor press (35/25)

12 DB prisoner lunges (35/25)

30 DU’s

9 GHD’s (Abmats 2 to 1)

9 floor press (35/25)

9 DB prisoner lunges (35/25)

20 DU’s

6 GHD’s (Abmats 2 to 1)

6 floor press (35/25)

6 DB prisoner lunges (35/25)

10 DU’s

3 GHD’s (Abmats 2 to 1)

3 floor press (35/25)

3 DB prisoner lunges (35/25)