Shred – Monday December 10, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Practice:

Turkish Get up

and/or

Handstand/HS Push up

Metcon

Metcon (6 Rounds for reps)

6 Rounds (3 min on 1 min off) Each for Reps of:

1: 15 Squats

30 Double Unders

2: 10 Kettle Bell Russian Twists (35/26)

15 Sit ups

3: 5 Man Makers (no push) (35/25)

10 Box Jumps(20/24)

4: 10 Russian Twists (35/26)

15 Sit Ups

5: 10 Push ups

15 Push Press (35/25)

6: 10 Russian twist (35/26)

15 Sit Ups

Cash Out

Metcon (No Measure)

50 Hip extensions

or

75 banded glute bridge/hip thrust