CrossFit PTC – SHRED
Warm-up (No Measure)
Work on gymnastic skills:
Either Rope climb, pull up, or toes to bar-swing/pop off
Crazy 10 (AMRAP – Rounds and Reps)
10 minute AMRAP
Row 10 calories
10 KBS 53/35
10 Box Jumps 24/20 (Watch that first 1!)
Metcon (No Measure)
As many Bulgarian Split Squats as possible with a dumbell.
Then Drop down 1 dumb bell size and repeat
Then Drop down 1 more dumb bell size and repeat
Switch legs and repeat.
Start with the heaviest dumbbell(s) you can do 10 reps with.