Shred- Wed April 25, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Roll Legs/Shoulders w/LAX ball

Run 200m

Agility Ladder

Weightlifting

Not for time= qualtiy reps

Metcon (No Measure)

5 Rounds

8 Dumb bell Shoulder Press (as heavy as possible)

5 Pull ups *

Rest 1 min

(If no pull up do 3x (5 sec hold at top 3 sec down))

* Add weight if possible-no kip

Metcon

Metcon (AMRAP – Reps)

METCON Review Turkish Get Ups

Partner WOD

20 Min AMRAP of:

10 Turkish get ups w/DB (35/20 lb) (5 each arm)

400m run

Partner A completes 10 Turkish get ups while

Partner B runs 400m. When both are complete,

partners switch. Score Total Turkish Get ups!