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SHRED – Thursday March 21, 2019

CrossFit PTC – SHRED

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

As Many Rounds As Possible in 32min

3 Goblet Squats (53/35)

6 Jumping Pull Ups

9 Hanging Knee Raises

12 Calorie Bike

15 Burpees

Rx+= 70/44; Pull ups; Toes to Bar, over the bar burpee
Partners will alternate movements each round with one partner working and one resting. Example – for Round 1, Partner A will complete 3 goblet squats, then Partner B will complete 6 box jumps, Partner A completes 9 knee raises, Partner B completes 12 RKBS and Partner A completes calorie row. For Round 2, Partner B will start with squats and rotate with A through the round. Continue this rotation for 32 minutes

Cash Out

4 Rounds: 20s on 10s off (tabata), all the way through 4x

Sit-ups

Flutter Kicks

V-Ups or Lemon Squeezers

Mountain Climbers

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