CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 12
5 Dumb bell overhead squats R
30s Side plank
5 Dumb bell overhead squats L
30s Side plank
Record DB overhead squat weight
Dumb bell Overhead Squat (3 x 5 (ea arm))
Metcon
Today we will run the WBBC/Fit 4 Life baseline x 2. Record both your baseline time, and your 2x baseline time. The 2x baseline includes the 2 min rest.
2x WBBC Baseline (Time)
Run 400m
40 Squats
30 Sit ups
20 Push ups
10 Burpees
Rest exactly 2 min and repeat
Score is total time
*Record time for round 1 in WBBC Baseline.
WBBC Baseline (Time)
400m Run
40 squats
30 sit ups
20 push ups
10 burpees
Cash Out
Core Plank (max effort hold…in seconds)
