CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
3x
8 single leg dumb bell deadlifts (ea)
8 dumb bell front squats
Rest 1 min
A to B then rest 1 min; as heavy as possible for each
If you can’t do deadlifts with weight then do un-weighted or a standard KB Deadlift
Video – Single leg dumb bell deadlift – https://youtu.be/-WOnz4lOSIg
Single Leg Dumb bell deadlift (3 x 8 )
use either one or two dumb bells
Dumb bell front squat
Dumb bell front squat w/ two dumb bells
Metcon
Metcon (Time)
27-21-15-9
Calorie Row
Ab Mat Sit up
Wall Ball (20/10, 14/9)
Cash Out
Warm-up (No Measure)
Spend 5-10 minutes total working on
Hamstring stretch and Couch stretch
