CrossFit PTC – SHRED
Warm-up (No Measure)
Lacrosse Ball for Shoulders
Roll Legs and glutes
Metcon (4 Rounds for reps)
Teams of 2
5 Minute Stations of:
3 Battle Rope Burpees/ABMAT Situps
10 Box Jumps/Parallette Pass-Through(no pu or dip)
Row 200m/Russian KB Twist (35/26#)
Run 100m/DB Strict Press 15/25
1:30 Minutes Rest Btw Stations
Battle Rope Burpees = 10 reps battle ropes + 1 burpee
Partners will rotate using the first movement as the pacer for 5 minutes.
Only the second movement counts. Score is total team reps.