CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Dynamic
Runners Complex/Arm Circles
Teach Movements
Metcon
Metcon (AMRAP – Reps)
2 Rounds FGB Style:
Wall Ball / Wall Sit (RX: 20/14)
Push up / Plank
Sit Up / Scissor Kick
DB Push Press / OH Hold (RX: 35/25)
SDLHP (use kb)/ Prisoner Lunges (RX: 70/44
Rest 1 minute
Each round lasts 90 sec. Partner one does 45 sec Wall Ball while
partner two does Wall Sit then switch the remaining 45 sec.
Same goes for each movement
15 sec in between to switch
