SHRED Nov 6, 2017

CrossFit PTC – SHRED


Warm-up (No Measure)


Runners Complex/Arm Circles

Teach Movements


Metcon (2 Rounds for reps)

For Reps

2 Rounds FGB Style:

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 while

partner two does Wall Sit then switch the remaining 45 sec.

Same goes for each movement 15 sec in between to switch