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http://www.crossfitshropshire.com/2020/03/19/wod/at-home-training-virtual-class-prep/?fbclid=IwAR3OfxuCULgNq_r7IaKkGg6Yz8RaM4DC-CkiB_liQCMDlD5c150MiYFZGtc

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

Plank Shoulder Tap, 30 secs

Air Squat, 30 secs

Rest 30 secs

Plank Walk, 30 secs- 15 secs each direction

Jumping Squat, 30 secs

Rest 30 secs

Wall Climb or Handstand Hold, 30 secs

Burpee Broad Jump, 30 secs

Metcon

Metcon (AMRAP – Reps)

A

Complete as many rounds as possible in 15 mins of:

14 SDHP 35,25kg

7 Thrusters, 60,50kg

7 Strict Pull-ups

Complete in teams of 3, alternating full rounds.

Rest until the running clock reaches 20:00, and then start B individually.

B

Complete as many rounds as possible in 15 mins of:

14 SDHP 35,25kg

14 Toes-to-bars

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