CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Med Ball Relay
Banded Shoulders- face pull, bully, scap,
bent row, dislocates, pull aparts
Metcon
Metcon (Time)
In Teams of 7
For Time, Complete 7 rounds of:
7 Ball Slams (30/20#)
7 KBS (53/35#;)
7 KB Deadlifts (70/53#)
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
Time Cap 30 minutes
