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Shred- Monday May 21, 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 (Time)

3 rounds for time of:

50 medicine-ball cleans

Run 800 meters

Men: 20-lb. ball

Women: 14-lb. ball

Cash Out

Metcon (No Measure)

Collect 5 minutes of plank time- alternate between side, core, side, bird dog…but once time starts don’t break. Just move to a different plank.
If you finish with enough time–roll out your legs and do a banded hamstring stretch. 🙂

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