CrossFit PTC – SHRED
Weightlifting
Warm-up (No Measure)
EMOM 9 Min
A: 8-Dumb bell Arnold Press
B: 10- Dumb bell side lateral raise
C: 10-Dumb bell bent lateral raise
Arnold Press- https://youtu.be/odhXwoS3mDA
Side lateral Raise https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html
Bent Lateral Raise
http://www.stack.com/a/build-strong-rear-delts-with-the-bent-over-lateral-raise
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Cash Out
Metcon (No Measure)
30 sec hold -alternating x 4 each
dead bugs
plank
