Shred Thursday April 26, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 400

Dynamic warm up

Demo:

Wall Climb

DB Sumo Deadlift High Pull

Metcon (AMRAP – Reps)

EMOM 20

1: 40s Squats (As many as possible)*

2: 40s Bird Dog (alternating)

3: 20s Bike for Calories*

4: 40s Core Plank

5: 40s Battle Rope Jumping Jacks*

(jumping jack done with one of rope in each hand,

palms facing inward, rope end is pointed up)

Score is total squats/calories/Battle rope

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Wall climbs (start flat to ground)

6 Pull Ups

9 Kettle Bell Sumo Deadlift High Pulls (53/35)