CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
down dog/spiderman/pigeon
10 ninja roll ups
Weightlifting
EMOM 10 Min
Odd: Weighted Step-ups (10 Alternating Dumb bell weighted Step ups)
Even: Turkish Get Up (4 (2 ea side))
Metcon
Lucky Seven’s (Time)
In Teams of 7
For Time, Complete 7 rounds of:
7 Ball Slams (40/30#)
7 KBS (53/35#; Rx+ = 70/44#)
7 Deadlifts (185/95#; Rx+ = 225/135#)
7 Burpees
7 GHD or ABMAT Situps
7 Wall Ball Shots (20/14#)
7 Pullups or Ring Rows
Each team member starts on a different exercise. Cannot start the next movement until partner completes
