CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Band Distracted Hip Flexor Stretch, 60 secs per side
Butterfly Pulse, 30 secs
— then —
5 L/5 R Hawaiian Squats
10 Russian Baby Makers
— then —
2 sets of:
Assault Bike, 30 secs
5 L/5 R Over/Under Barbell
https://www.youtube.com/watch?v=DlQM0Ye5bxA&
https://www.youtube.com/watch?v=AXXHzzh2s4I&index=5&
https://www.youtube.com/watch?v=qnw_7_U_fJU&
https://www.facebook.com/watch/?v=10156517319713501
Strength
Metcon (No Measure)
3 Tempo Front Squats, pick load
Every 2 mins for 16 mins.
Tempo- 31X1
Build over the course of the 8 sets, reaching a heavy triple by set 6 and repeating that weight for sets 7 and 8 as well.
Metcon
Metcon (No Measure)
For time:
50/35 Assault Bike Calories/Or Row
25 Front Squats, 175/115 lbs
25 Burpee Box Jump Overs, 24/20 in
50/35 Assault Bike Calories or 75/50 Row Calories/Or Row
Barbell should start from the ground.
