CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Coach led then:
Slam Ball – Gasser Relay
Two Teams
2x
Set Slam Balls on 10-20-30-40m lines
Player 1 pick up 10m, then 20m, then 30m then 40m
Player 2 Puts them back..
Metcon
Metcon (AMRAP – Rounds and Reps)
Slamtastic:
Partner WOD:
As Many Rounds as Possible in 20 Min
200m Run together with 10/15# slam ball (1 per pair, switch as req)
30 Slam ball Squats – Break up any way
20 Slam ball overhead slams- Break up any way
10 Push Ups- Alternating reps
5 Burpees (together)
Slam ball squat = Squat with slam ball in front rack position.
Metcon (No Measure)
100 partner slam ball sit ups-
(ie 50 ea)
*Touch ball behind head, sit up, pass ball to partner
Cash Out
