CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Overhead Movement Prep
— then —
Every 1:30 for 4:30:
5 Clean Sots Press
Build over the course of the 3 sets.
— then —
Every 1:30 for 4:30:
3 Tall Jerks
Build over the course of the 3 sets.
This is a warm-up of positional exercises, the focus is not on heavy weight.
Strength
Metcon (No Measure)
3 Split Jerks, pick load
Every 2 mins for 16 mins.
Suggested loading per set (by % 1RM):
55 – 60 – 65 – 70 – 73 – 76 – 78 – 80
Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds, 2 mins each of:
20/15 Assault Bike Calories
max reps in remaining time Strict Handstand Push-ups
Rest 2 mins between each round.
