CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Thoracic Twists, 30 secs
Banded Hamstring Pulses, 30 secs
10 Thoracic Iso Holds
— then —
2 sets of:
Row, 1 min
Reach Throughs, 30 secs
Squat Pass Throughs, 30 secs
Assault Bike, 1 min
Banded Good Mornings, 30 secs
Banded Glute Bridges, 30 secs
— then —
Russian Kettlebell Swings, 1 min- light
Strength
Metcon (No Measure)
Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Take 25-30 mins to build to today’s 1RM.
Metcon
Metcon (No Measure)
Complete as many rounds as possible in 8 mins of:
8 Pull-ups
8 L/8 R Single Arm Dumbbell Hang Clean & Jerks, 55/35 lbs
