CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Followed by…
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6
Strength
Metcon (No Measure)
Wod only
Metcon
Metcon (No Measure)
Complete as many rounds as possible in 30 mins of:
Row, 500 m
40 Double Unders
Farmer Carry, 32/24 kg, 300 ft
20 Dumbbell Thrusters, 35/25 lbs
10 Strict Knees-to-elbows
