2020.1.14 SHRED

CrossFit IPA – SHRED

Metcon (No Measure)

4:00 Warm Up

30 Jumping Jacks

20 Mountain Climbers

10 Air Squats

20 Hand-Hand KB Swings

30 Jump Rope

1:00 REST

50 cal bike

1000m Row

1000m Run

(17:00 time cap)

**For those who finish earlier, max burpee pull ups in remaining time

Advanced: burpee chest to bar

2:00 REST

10:00 EMOTM

o: 10 R HEAVY Bulg Split Squats

e: 10 L HEAVY Bulg Split Squats

**TEMPO them!

1:00 REST

10:00 EMOTM

o: 10 TEMPO bicep curls

e: :45 Tempo OH Tricep Ext

andrewdepaul

andrewdepaul