CrossFit PTC – SHRED
Metcon (2 Rounds for reps)
Partner WOD:
2 Rounds for total reps of:
Wall Ball / Wall Sit (RX: 20/14)
Push up / Plank
Sit Up / hollow hold w feet 6″ off ground
SDLHP (use kb)/ bottom of squat (RX: 53/35)
DB Push Press / OH Hold (RX: 35/25)
Rest 1 minute
Score: Total reps each round
Each round lasts 90 sec.
– Partner one does 45 sec Wall Ball
– Partner two does Wall Sit then switch the remaining 45 sec.
(same for each set of movements)
30 sec in between couplets to switch to the next couplet.
(ie 90sec continuous/ 30 sec)
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
