SHRED September 12, 2016

CrossFit PTC – SHRED

Warm-up

Run 200m

Agility Ladder 3x (bear crawl back, broad jump back, crab walk back)

runners complex

Metcon

Metcon (6 Rounds for reps)

6 rounds 3 min ON 1 min Off

1) 15 Squats

30 DU’s

then

2) 10 Russian twist (44/26)

15 situps

3) 5 manmakers 30/20

10 box jumps 24/20

then

4) 10 Russian twist (44/26)

15 situps

5)10 push ups

15 push press 30/20

then

6)10 Russian twist (44/26)

15 situps
** manmakers – no push up no thruster