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 Strict Hanging Knee Raises
Rest 1 min
https://www.youtube.com/watch?v=s4pkTD7r5cQ&feature=youtu.be
Strength
Metcon (No Measure)
3 rounds for quality of:
8 Deadlifts, pick load
Rest 45 secs
10 Dumbbell Bench Press, pick load
Rest 45 secs
20 Dumbbell Alternating Reverse Lunges, pick load
Rest 45 secs
Elbow Plank, 45 secs
Rest 45 secs
6-8 Deadlifts- 30X1 tempo
8-10 Dumbbell Bench Press- 20X1 tempo
Dumbbell Alternating Reverse Lunges- 20X1 tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
For 3 cycles:
AMRAP in 2 mins of:
5 Burpees
10 Kettlebell Swings, pick load
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.
Pick up where you left off each cycle.
