CrossFit PTC – SHRED
Gymnastics
Metcon (No Measure)
15 Min work on Rope Climb or Pull Up-
Got both?
Work 10 min of 3 Hand Stand Push ups EMOM.
Metcon
Metcon (3 Rounds for reps)
Go thru the complex 3x:
Partner: 2 Min ea/1 min change
Tire Flip and Jump
Ball Slam (20/10)
40m Farmers Carry Sprint 35/20 (20m ea way)
40m Sled push sprint 25# for men unweigted for ladies(20m ea way)
Battle Rope (r+l = 1)
(Ball slam/Battle rope one working at a time, switch as desired)
sprints go down and back
