CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side
Followed by…
Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Followed by…
Two Sets:
Kettlebell Snatch (left) x 5
Overhead Alternating Reverse Lunges (left) x5
Kettlebell Snatch (right) x 5
Overhead Alternating Reverse Lunges (right) x 5
Strength
Metcon (No Measure)
Just WOD today
Metcon
Metcon (Time)
Every 8 mins for 32 mins do:
Run, 400 m
12 Strict Handstand Push-ups
20/15 Assault Bike Calories
20 Alternating Pistols