Shred Monday March 19, 2018

CrossFit PTC – SHRED

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Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

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

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 25 minutes of:

Run 200m

10 Box Jumps

20 Wall balls
Run counts as two reps.

Cash Out

Metcon (No Measure)

30 sec hold -alternating x 4 each

dead bugs

plank