CrossFit PTC – SHRED
Warm-up
Suggested: Jump n Rope + hamstring/leg mobility
Gymnastics
Metcon (No Measure)
EMOM 12 Min:
A: Side Planks 40s
B: 8 Ring Rows (as close to parallel to ground as possible)
C: Side Plank 40s
D: Core Plank 40s
Metcon
Kitchen Sink Annie (Time)
For Time
50 DU’s
15 GHD’s (Abmats 2 to 1)
15 floor press (35/25)
15 DB prisoner lunges (35/25)
40 DU’s
12 GHD’s (Abmats 2 to 1)
12 floor press (35/25)
12 DB prisoner lunges (35/25)
30 DU’s
9 GHD’s (Abmats 2 to 1)
9 floor press (35/25)
9 DB prisoner lunges (35/25)
20 DU’s
6 GHD’s (Abmats 2 to 1)
6 floor press (35/25)
6 DB prisoner lunges (35/25)
10 DU’s
3 GHD’s (Abmats 2 to 1)
3 floor press (35/25)
3 DB prisoner lunges (35/25)
Scaling:
Beginner 2/1 Single unders for doubles
Been here a while: 4/1 Single for double
