CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)
Followed by…
Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 25 yards
Front Rack Carry x 25 yards
Front Rack Lunges x 10 reps
Strength
Metcon (No Measure)
1 Shoulder Press, pick load
Every 3 mins for 15 mins.
Suggested loads per set:
80% 1RM
85% 1RM
90% 1RM
95% 1RM
95+% 1RM
Once you have found your 1RM (which you will use for this entire cycle), perform:
Push Press 2x max rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete sets every 3 mins. At 80-85% of today’s 1RM shoulder press.
Metcon
Metcon (Time)
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
