CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
3 sets of:
20 Med Ball Deadbugs
Rest 30 secs
15 Copenhagen Hip Adductions
Rest 30 secs
8-10 Ab Wheel Roll Outs
Rest 60 secs
https://www.youtube.com/watch?v=s4pkTD7r5cQ&feature=youtu.be
Strength
Metcon (No Measure)
3 rounds for time of:
Row, 500 m
21 Deadlifts, 225/155 lbs
12 Bar Facing Burpees
Rest until relatively recovered before B.
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds for quality of:
10 L/10 R Posted Single Leg Deadlifts, pick load
Rest 1 min
8 Barbell Glute Bridges, pick load
Rest 1 min
Side Plank, L 45 secs/R 45 secs
Rest 1 min
8-10 L/R Posted Single Leg Deadlifts- 3011 tempo
6-8 Barbell Glute Bridges- 20X1 tempo
