2019.11.26 SHRED

CrossFit IPA – SHRED

Metcon (No Measure)

3:00 Warm Up

1:00 REST

3 rounds :120/:45

:30 banded resisted knee drive L

:30 banded resisted knee drive R

:30 pendulum lunge L

:30 pendulum lunge R

1)

3 rounds :120/:45

AMRAP

5 burpee over DB/KBs

alt bent over row + alt clean + alt snatch

2)

3 rounds :120/:45

:30 wall toss side slam L

:30 wall toss side slam R

:30 elevated surfer jumps

:30 alt leg v up (w/ medball)

3)

3 rounds :120/:45

AMRAP

50′ sled row backpedal + bear crawl with sled

4)

3 rounds :120/:45

:30 resisted squat jumps

:30 banded push up + cross over L

:30 resisted squat jumps

:30 banded push up + cross over R

5)

3 rounds :120/:45

:30 wall burpees

:30 quarter goblet squats

:30 wall burpees

:30 quarter goblet squats

andrewdepaul

andrewdepaul