Shred Wednesday, September 5

CrossFit PTC – SHRED

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Gymnastics

Metcon (No Measure)

EMOM 15:

1: Hand Stand Hold (20-30s) or 2-3 kick ups

2: 3 Rope Climbs /work on progressions

3: 30s Ring support

(OK for folks with no Rope climb to work on it for the entire 15)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

40m (Down) Waiters Walk (35/25) – alternate arms each round

7 Burpees

11 KBS (53/35)

18 Sit ups

(alternate between a waiters walk

and a farmers carry each round. Each 40m counts as 1 Rep …ie one rep down, one rep back.