CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Jump N Rope Warm up
10m Bear crawl, 5 push ups
10m backward bear crawl, 5 push ups
Arm circles
Roll upper back and shoulders
Weightlifting
Metcon (No Measure)
EMOM 16:
A:6 Dumb bell bench press
B: 30 sec calorie bike
C: 16 alternating dumb bell curls
D: Dumb bell thrusters
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes:
7 Burpess
7 KBS (53/35)
100 Meter Run