CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 20:
A: 6 x Dumb Bell Deadlift (2 DBs-both bells to the floor outside of legs)
B: McGill Curl ups (40s)
C: 10 Banded Glute Bridge
D: Bird Dog Plank (40s)
Metcon
Metcon (AMRAP – Reps)
Partner WOD
15 min AMRAP
Partner A: Row 500m
Partner B: Burpee Box Jumps (24/20)
Partner A rows while Partner B completes
as many burpee box jumps as possible, then switch.
Measure is burpee box jump reps
