CrossFit PTC – SHRED
Gymnastics
Metcon (AMRAP – Reps)
20 Min EMOM:
A: 40s Side Plank
B: 40s Push ups (As many as possible)
C: 40s Side Plank
D: 40s Bird Dog Plank
E: 40s Sit ups (As many as possible)
score = push ups + sit ups
Metcon
Metcon (AMRAP – Reps)
As Many Reps as Possible in 16 Minutes:
With a Partner
A: 20/16 Calorie Row
B: Kettle Bell Swings (53:35)
A rows 20/16 calories while B
does as many Kettle Bell Swings as possible. Switch when A completes row
Continue for 16 min.
Score is total calories + Swings
Rx+ = 70/53