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Shred – April 23, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 200m

down dog/spiderman/pigeon

10 ninja roll ups

Weightlifting

EMOM 10 Min

Odd: Weighted Step-ups (10 Alternating Dumb bell weighted Step ups)

Even: Turkish Get Up (4 (2 ea side))

Metcon

Lucky Seven’s (Time)

In Teams of 7

For Time, Complete 7 rounds of:

7 Ball Slams (40/30#)

7 KBS (53/35#; Rx+ = 70/44#)

7 Deadlifts (185/95#; Rx+ = 225/135#)

7 Burpees

7 GHD or ABMAT Situps

7 Wall Ball Shots (20/14#)

7 Pullups or Ring Rows

Each team member starts on a different exercise. Cannot start the next movement until partner completes

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