CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m share run with partner &
medball
Lacrosse ball shoulders, pigeon, groiner
Metcon
Metcon (Time)
Partner WOD:
Teams of 2 for time:
4 Rounds of:
200m Partner Waiters Walk (35/25#each), then:
20 Jumping Pullups (wrist height)
40 MedBall Cleans (20/14)
60 Partner ABMAT Situps (total)
40 KBS (53/35)
20 Lateral Parallette Hops
Share reps as needed
Time Cap: 30 minutes
