SHRED Jan 15, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Med Ball Relay

Banded Shoulders- face pull, bully, scap,

bent row, dislocates, pull aparts

Metcon

Metcon (Time)

In Teams of 7

For Time, Complete 7 rounds of:

7 Ball Slams (30/20#)

7 KBS (53/35#;)

7 KB Deadlifts (70/53#)

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

Time Cap 30 minutes