CrossFit Shropshire – CrossFit
Strength
A: Clean and Jerk (1 Rep Max Re test)
if needed
Pull Up Strength (No Measure)
:30 hold chin ontop of bar
:30 hold behind head, neck touching bar
:30 hold top of head touching bar
:30 on wall bar, chin over bar
Metcon
Metcon (Time)
3 Rounds for time:
-30x Walking Lunges
-30x kettle Bell Swings
-30x Knees to Chest
Book End with 30 wall balls, start and finish.
Cycle Test
Metcon (4 Rounds for reps)
Single Leg Power Test
Max Height Jump Single Leg
Single Leg Strength Test
Max Rep Quality Pisols
Scale to box pistol of needed
