CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
800m run
Bandy Pulls
Bully, Subway, Scap, Face, Bent row
2x
10m Bear Crawl fwd
10m Bear Crawl bkwd
5 push ups + 5 clapping push ups
30 sec ring support hold
Weightlifting
Metcon (No Measure)
EMOM 15
Warm up practice Goblet Squat
A: 8 Dumb bell Goblet Squats as heavy as possible
B: 8 Dumb bell shoulder Press
C: Core plank 40s
Metcon
Metcon (4 Rounds for reps)
Tabata flutter
Tabata intervals of:
Row
Rest 1 min
Prisoner Lunges 15/25#
Rest 1 min
Sit up
Rest 1 min
Flutter Kick
