Shred- Tuesday March 6, 2018

CrossFit PTC – SHRED

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Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

In 2 minutes

Row 250m

Then As many reps as possible

Wall balls (20/14)

Rest 2 minutes
Cash out:

40 Sit ups

30 Bicycle Crunches (L+R=1)

20 Hollow rocks

10 V-ups