SHRED November 9, 2016

CrossFit PTC – SHRED

Warm-up

Run 400m

25 GHD (50 abmat) Situps then:

Agile 8 (No Measure)

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)

AMRAP 12 Min

7 Pull ups

14 Wall balls (20/10′, 14/9′)
Cash Out: 40 Russian Twists