CrossFit PTC – SHRED
Weightlifting
4 Rounds of the Circuit:
8 Rear Leg Elevated Split Squats (BSS)- Each leg
8 Dumb Bell Push Press
8 Russian KB Swings – Heavy
8 Floor Press (dumb bell)
No Time:
Metcon
Metcon (6 Rounds for calories)
6 Rounds:
Max Effort Assault Bike 20s – Calories
Rest 1:40
Cash Out
3 Rounds
25 V-up or Lemon Squeezers
30 Scissor kicks (R+L=1)
30 Second side plank L
30 Second side plank R
Rest 1 min
