Shred Tuesday September 4, 2018

CrossFit PTC – SHRED

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Gymnastics

Metcon (No Measure)

EMOM 20

Min 1 = 10 Pull-ups/ Work on pull up skill

Min 2 = 12 Banded Clam Shells (R)

Min 3 = 10 DB Bat Wings AHAP (1s Hold at Top)*

Min 4 = 12 Banded Clam Shells (L)

Min 5 = 20 flutter kicks
bat wings- Chest supported dumb bell row.

https://youtu.be/sLJl2hXAyZQ

Banded Clam Shell:

https://youtu.be/QjKyGqrAaP4

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

12 Min AMRAP of:

12 Toes to bar

24 Hand release push ups

36 ABMAT Sit Ups

Team reps – Partners break up reps as needed