CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Connective Strength – Shoulder Warm Up (No Measure)
Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.
1. Prone Shoulder dislocations 10r
1i. Kneeling Shoulder flexion 15s
2. Supine Shoulder flexion 10r
2i. Bridge 15s
3. Standing Shoulder Extentions 10r
3i. Seated Shoulder Extention 15s
Strength
Metcon (Weight)
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Toes to Bar
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
