Shred- Monday November 26, 2018

CrossFit PTC – SHRED

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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

Metcon (No Measure)

Spend 5-10 minutes total working on

Hamstring stretch and Couch stretch