CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
Perform 30 secs on each of the following movements:
Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
Station 2: Banded Lateral Monster Walk
Station 3: Banded Squats
Station 4: Side Plank Hold
Station 5: Russian Step-ups
Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.
Strength
Metcon (No Measure)
Wod only
Metcon
Metcon (Time)
5 rounds for time of:
Run, 400 m
20 Thrusters 20/15kg
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
