2020.1.9 SHRED

CrossFit IPA – SHRED

Metcon (No Measure)

Dress warm! We running!

4:00 Warm Up

4×4:00 Intervals

400m Run

50′ Burpee Broad Jump

10-20 AKBS

50′ Burpee Broad Jump

*Rest remainder of time prior to interval beginning

2:00 REST between sections

3 Rounds

:30 Squat stance battle ropes

:05 transition

:30 curl + press

:15 off

3 Rounds

:30 Battle rope up downs

:05 transition

30 KB squat to high pull

:15 rest

3 Rounds

:30 full body rope slam

:05 transition

30 alt arm clean + press

:15 rest

3 Rounds

:30 banded rope rotations

:05 transition

:30 DB lateral raise

:15 rest

andrewdepaul

andrewdepaul