Shred- Monday 5/14/18

CrossFit PTC – SHRED

View Public Whiteboard

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Metcon (No Measure)

Every Minute on the minute for 15 Minutes

A: Dumb bell deadlift x 8

B: side plank (30s)

C: DB Box step up x 12 (6 ea)*

side plank (30s)

*Box step ups- Holding two dumb bells -should be able to step up

with lead leg, not a jump from rear leg.

Metcon

Metcon (Time)

3 Rounds for time

Row 250m

9 Medball Cleans (20/14)

15 Burpees

21 Squats