CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow, 30 secs each position
Banded Hamstring Flossing, 30-60 secs each side
15-20 Reverse Snow Angels
5-10 Jefferson Deadlifts
— then —
Barbell Complex Warm-up
Strength
Metcon (No Measure)
Hang Clean 1-1-1-1, using heaviest weight per set
Hang Clean + Clean 1-1-1-1-1-1, using heaviest weight per set
Complete as-
Every 1:30 for 6 mins do:
2 Hang Cleans- 65-70% 1RM Clean
— Rest 1 min —
Every 1:30 for 9 mins do:
Hang Clean + Clean- 75-85% 1RM Clean
Metcon
Metcon (AMRAP – Reps)
Every 4 mins for 16 mins do:
20/15 Assault Bike Calories
5 Cleans, pick load
Cleans- approximately 70-75% 1RM
