CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Roll-the-Ropes, 5 mins
— then —
Every 30 secs for 3 mins, alternating between:
Low Ring Full Support Hold, 20 secs
Low Ring Catch Position Hold, 10 secs
— then —
Every 1 min for 4 mins, alternating between:
Donkey Kicks, 30 secs
Burpee Pull-ups, 30 secs
Strength
Metcon (No Measure)
Every 1 min for 24 mins, alternating between:
max rep Bar Muscle-ups
max rep Strict Handstand Push-ups
max rep Row Calories
max rep Alternating Dumbbell Snatches, 50/35 lbs
max rep Dips
Front Leaning Rest, 40 secs
Bar Muscle-ups or Strict Pull-ups
Dips- ring or stationary
Complete 65-70% of reps achieved in A per movement.
Metcon
Metcon (Time)
Every 1 min for 24 mins, alternating between:
max rep Bar Muscle-ups
max rep Strict Handstand Push-ups
max rep Row Calories
max rep Alternating Dumbbell Snatches, 50/35 lbs
max rep Dips
Front Leaning Rest, 40 secs
Bar Muscle-ups or Strict Pull-ups
Dips- ring or stationary
Complete 65-70% of reps achieved in A per movement.
