Shred-Thursday Dec 27, 2018

CrossFit PTC – SHRED

View Public Whiteboard

Warm-up

Warm-up (No Measure)

WARM UP 200m Run

MOBILITY Lacrosse Ball for Shoulders

Roll Legs and glutes

Metcon

Metcon (AMRAP – Reps)

Teams of 2

5 Minute Stations of:

3 Battle Rope Burpees/ABMAT Situps

Bike (10 cal/7 cal) /Ball Slams (20/15)

Row 200m/Russian KB Twist (35/26#)

Run 100m/DB Strict Press 15/25

2:00 minutes rest between stations

Battle Rope Burpees = 10 reps battle ropes + 1 burpee

Partners will rotate using the first movement as the pacer for 5 minutes.

Only the second movement counts. Score is total team reps.