CrossFit PTC – SHRED
Metcon
Warm-up
Warm-up (No Measure)
Run 400m
Banded Shoulders
10 medball throws (chest, OH, lateral r&l, scoop)
Metcon
Game Changer 17.3 (AMRAP – Rounds and Reps)
Ascending WOD
AMRAP 9 minutes
10 m Shuttle Run
1 burpee
1 KBS (53/35)
20 m Shuttle Run
2 burpees
2 KBS
30m Shuttle Run
3 burpee
3 KBS
etc…
Keep increasing by 10 m and 1 rep each in all 3 elements each round until time ends.
Partner WOD, Partner A goes while B counts, etc…
Cash Out: 3x 10 push ups, 15 sit ups, 20 Russian Twist
