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Wednesday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

8 Minutes:

200m jog

8 Scap push ups

8 Scap pull ups

Workout #1

10-9-8-7-6-5-4-3-2-1

Tricep dips

Single arm ring rows ea/s

100-90-80-70-60-50-40-30-20-10 Jump ropes

Workout #2

Repeating rounds, ascending weight:

10 DB Bench Press

10 DB Bent Over Row

250m row / 200m run / .8mi Bike

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