CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Then:
Four Sets each side:
Glute Activation clam shells
Then:
Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Strength
Metcon (No Measure)
Bulgarian Split Squat 16-16-16, using heaviest weight per set
Single Arm Dumbbell Row 16-16-16, using heaviest weight per set
Bulgarian split squat @3111
Single arm dumbbell row @2111
Rest while partner works
Metcon
Metcon (AMRAP – Reps)
As many reps as possible in 10 mins of:
3 Burpee Box Jump Overs, 24/20 in
3 Deadlifts, 225/155 lbs
6 Burpee Box Jump Overs, 24/20 in
6 Deadlifts, 225/155 lbs
9 Burpee Box Jump Overs, 24/20 in
9 Deadlifts, 225/155 lbs
…
Continue adding 3 reps each round to each movement until time expires.
