Shred- Monday May 7, 2018

CrossFit PTC – SHRED

View Public Whiteboard

Warm-up

Run 800 – Agile 8 (No Measure)

Run 800m

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)

EMOM: 10

A: 5 Pull up (or negative)*

B: 10 Dumb bell deadlift

*Work on pull up skill

Metcon

Metcon (Time)

18-15-12-9-6-3

DB Push Press (35/20)

Lemon Squeezer

Box Jumps (24”/20”)

Metcon (No Measure)

Extra Credit:

50 Banded Face Pulls