CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
5 L/5 R Single Arm Ring Rows- 2111 tempo
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
— Rest 15 secs —
10 Reverse Grip Push-ups- 2111 tempo
— Rest 15 secs —
10 Band Pull Throughs- 2011 tempo
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
— Rest 15 secs —
Supinated Grip Pull-up Bar Hang, 30 secs
— Rest 15 secs —
5 L/5 R Single Arm Overhead Kettlebell Cossack Squats- 2111 tempo
— Rest 15 secs —
Strength
Metcon (No Measure)
2 Split Jerks, pick load
Every 2 mins for 16 mins.
Build to roughly 90% 1RM over the course of the 8 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 rounds, 3 mins each of:
20/15 Assault Bike Calories
15 Chest-to-bar Pull-ups
max reps in remaining time Strict Handstand Push-ups
Rest 6 mins between each round.
