CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
Out back:
2x
10m ea of:
-High Knees
-Butt Kickers
– Toe taps
– Frankensteins
– Squats
Metcon
Metcon (Time)
Partner WOD
100 Lateral Jumps (RX Parallete)
60 Abmat Sit Ups
30 Floor Press (35/25)
30 Prisoner Lunges (35/25)
80 Lateral Jumps (RX Parallete)
48 Abmat Sit Ups
24 Floor Press (35/25)
24 Prisoner Lunges (35/25)
60 Lateral Jumps (RX Parallete)
36 Abmat Sit Ups
18 Floor Press (35/25)
18 Prisoner Lunges (35/25)
40 Lateral Jumps (RX Parallete)
24 Abmat Sit Ups
12 Floor Press (35/25)
12 Prisoner Lunges (35/25)
20 Lateral Jumps (RX Parallete)
12 Abmat Sit Ups
6 Floor Press (35/25)
6 Prisoner Lunges (35/25)
20 min time cap, 1 person working at a time. Share all reps as needed. Must complete reps for move before moving on.
