CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 800m
Arm Circles
Down Dog/Up Dog
Band Pulls
Gymnastics
Metcon (No Measure)
EMOM 15:
1: Hand Stand Hold (20-30s) or 2-3 kick ups
2: 3 Rope Climbs /work on progressions
3: 30s Ring support
(OK for folks with no Rope climb to work on it for the entire 15)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP of:
40m (Down) Waiters Walk (35/25) – alternate arms each round
5 Burpees
10 KBS (53/35)
15 Sit ups
(alternate between a waiters walk
and a farmers carry each round. Each 40m counts as 1 Rep …ie one rep down, one rep back.