CrossFit PTC – SHRED
Gymnastics
Metcon (No Measure)
EMOM 10 Min:
A: HSPU X 3
B: Ring Dip X 4
Subs for A:
Kick to HS, HS and Hold, Donkey Kicks
Subs for B:
Use bands/box
Box Dips
Metcon
Metcon (6 Rounds for reps)
Tabata:
Squats
Mtn Climbers
Single Arm DB Thrusters (35/25)
Floor Press(35/25)
Row Calories
Russian Twist (35/25)*
Rest 1 interval between rounds
– Score using the lowest number achieved during that tabata set
*Use single dumb bell
RX+ 50/35