CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 20
A: Plank Row x 6 ea arm (renegade w/no push up)
B: Side plank 30s
C: Bulgarian Split Squat x 6 ea side
D: Side Plank 30s
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 12 Minutes of:
3 DB Front Squats (45/25)
5 Ring Dips
10 Flutter Kicks
Extra Credit
Metcon (No Measure)
30 sec hold -alt x 6 each
dead bugs
plank