CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
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Not so Filthy Fifty (TimeCap) (Time)
50 box jumps (24/20)(4 min)
50 Jumping pull ups (8 min)
50 Kettle Bell swings (35/26)(12 Min)
50 Prison Lunge (16 min)
50 Push ups (20min)
50 Squats (24 min)
50 Sit ups (28 min)
50 Wall Ball (20/10′, 14/9′)(32 Min)
50 Burpees (36)
(coach note)
36 min time cap, call out every 4 minutes, if not on the appropriate station athlete switches to next (ie at 8 min if not complete with Jumping Pull ups (or station #2) then write down where you were (ie 36 pull ups) and switch to next station- squats (or station 3). Do not wait till 4 min to change stations, and if you are ahead you do not need to change at the 4 min mark.