CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Practice:
Turkish Get up
and/or
Handstand/HS Push up
Metcon
Metcon (6 Rounds for reps)
6 Rounds (3 min on 1 min off) Each for Reps of:
1: 15 Squats
30 Double Unders
2: 10 Kettle Bell Russian Twists (35/26)
15 Sit ups
3: 5 Man Makers (no push) (35/25)
10 Box Jumps(20/24)
4: 10 Russian Twists (35/26)
15 Sit Ups
5: 10 Push ups
15 Push Press (35/25)
6: 10 Russian twist (35/26)
15 Sit Ups
Cash Out
Metcon (No Measure)
50 Hip extensions
or
75 banded glute bridge/hip thrust