CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets:
6 Kettlebell Halos
15.10.5 Straddle Pulses
20-30 Plank Shoulder Taps
— then —
4 sets (alternate sides to complete 2 sets on each):
5 Kettlebell Windmills
Bottoms-up Kettlebell Carry, 40 yd
Strength
Metcon (No Measure)
3 rounds for quality of:
8 Dumbbell Shoulder Press, pick load
Rest 45 secs
10 Supine Ring Rows
Rest 45 secs
15 Band Face Pulls
Rest 45 secs
8 Strict Toes-to-bars
Rest 45 secs
Dumbbell Shoulder Press- 2111 tempo
8-10 Supine Ring Rows- 2111 tempo
12-15 Band Face Pulls- 2111 tempo
6-8 Strict Toes-to-bars- 2110 tempo
Metcon
Metcon (No Measure)
5 rounds for time of:
10 Strict Handstand Push-ups
20 Push-ups
40 Double Unders
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
