Shred- Wednesday April 11

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Dynamic

Runners Complex/Arm Circles

Teach Movements

Metcon (2 Rounds for reps)

For Reps

2 Rounds

Wall Ball / Wall Sit (RX: 20/14)

Push up / Plank

Sit Up / Scissor Kick

DB Push Press / OH Hold (RX: 35/25)

SDLHP (use kb)/ Prisoner Lunges (RX: 70/44

Rest 1 minute

Score: Total reps each round

Each round lasts 90 sec.

– Partner one does 45 sec Wall Ball

– Partner two does Wall Sit then switch the remaining 45 sec.

(same for each set of movements0

15 sec in between to switch

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run