Shred – Wednesday March 7, 2018

CrossFit PTC – SHRED

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

10m Each of:

High Knees

Butt Kickers

Inside Tap

Outside Tap

A-Skip + B-Skip

Knee Hug, Lunge, Toe Point, Thoracic Reach

Frankensteins

Carioca Step L and R

Jumping Jack Shuffle L and R

90 Degree Hip Rotation

X-Band Walk + Good Mornings

Metcon (AMRAP – Reps)

In Teams of 2

90 sec. per station for Max Reps, Rest 30 Seconds, Only 1 Partner

working at a time

Squats

Burpees

Kettlebell Swings

Toes to Bar

Push-Ups

Dumbbell Push Press – 2 x (35/20)

Pull ups/Jumping pull ups

Sit-Ups

Assault Bike (calories)

Squats