SHRED May 3, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

200m Run

Lacrosse Ball for Shoulders

Roll Legs and glutes

Metcon

Metcon (4 Rounds for reps)

Teams of 2

5 Minute Stations of:

3 Battle Rope Burpees/ABMAT Situps

10 Box Jumps/Parallette Pass-Through(no pu or dip)

Row 200m/Russian KB Twist (35/26#)

Run 100m/DB Strict Press 15/25

1:30 Minutes Rest Btw Stations
Battle Rope Burpees = 10 reps battle ropes + 1 burpee

Partners will rotate using the first movement as the pacer for 5 minutes.

Only the second movement counts. Score is total team reps.