Shred Wednesday March 28, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Row

Med Ball Throwing Drills:

10 Chest passes

10 Side passes

10 Overhead passes

Samson

Arm Circles

Metcon

Shreded Wall ball and Thrusters (4 Rounds for reps)

4 Rounds

3 Min on 2 Min off

Sets 1, 3

100m Run

Then

As many Reps as possible of:

6 Wall balls (20/10′, 14/9′)

9 Abmat situps

Sets 2, 4

100m Run

Then

As many Reps as possible of:

6 Dumb bell thrusters (35/25)

9 Toes to bar

Metcon (No Measure)

Cash out

30 V ups

1 Min alternating bird dog (10s each side)

30 V ups