Shred – Thursday Aug 9, 2018

CrossFit PTC – SHRED

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Warm-up (No Measure)

Coach led then:

Slam Ball – Gasser Relay

Two Teams


Set Slam Balls on 10-20-30-40m lines

Player 1 pick up 10m, then 20m, then 30m then 40m

Player 2 Puts them back..


Metcon (AMRAP – Rounds and Reps)


Partner WOD:

As Many Rounds as Possible in 20 Min

200m Run together with 10/15# slam ball (1 per pair, switch as req)

30 Slam ball Squats – Break up any way

20 Slam ball overhead slams- Break up any way

10 Push Ups- Alternating reps

5 Burpees (together)

Slam ball squat = Squat with slam ball in front rack position.

Metcon (No Measure)

100 partner slam ball sit ups-

(ie 50 ea)

*Touch ball behind head, sit up, pass ball to partner

Cash Out