CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 800m share run with partner &
medball
Lacrosse ball shoulders, pigeon, groiner
Metcon
Metcon (Time)
Partner WOD:
Teams of 2 for time: (I Go/U Go)
200m Partner Waiters Walk (35/25#), then:
4 Rounds of:
10 Jumping Pullups
20 MedBall Cleans (20/14)
30 Partner ABMAT Situps (Together)
20 KBS (53/35)
10 Lateral Parallette Hops
Then
200 m Partner Barbell Waiters Walk
*Share the weight on the waiters walk, then Each partner completes the total reps each
for each movement. EX: I do 10 pull ups, you do 10 pull ups. Break up any way desired.
