Shred-Thursday March 29, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 400m

down dog/spiderman/pigeon

1x

5 ninja roll ups

8 push ups

12 banded good mornings

Then:

Review Med Ball Clean

Metcon

Shreded MedBall Madness (partner) (AMRAP – Rounds and Reps)

Partner WOD

As Many Rounds and Reps as Possible 20 Min

A: Run 200m

B: As many Med Ball Cleans as possible. (20/14)

Partner A runs 200m

Partner B does as many reps as possible of MBCs

Score = Total number of runs/laps (goes in rounds)

PLUS- Total number of MedBall Cleans (goes in reps)

Cash Out

Metcon (No Measure)

50 Hip extensions