Announcements
Save the date, Wine+Wod 28th Feb! Friday evening workout and social.
CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Hamstring Softball Pulse, 60 secs per side
10 L/10 R Bird Dogs
10 Segmented Cat Cows
10 Leg Reaches
— then —
3 rounds med ball:
10 Straight Leg Sit-ups- arms locked out in overhead position
2 L/2 R Turkish Get-ups
10 Stiff Leg Deadlifts
https://www.youtube.com/watch?v=f9afswo4B_g&index=2&
https://www.youtube.com/watch?v=ybVaiRWeSnQ&index=7&
https://www.crossfitinvictus.com/blog/full-spinal-warm-putting-together/
https://www.youtube.com/watch?v=-pzc3o8mERw&index=8&
Strength
Metcon (No Measure)
Wow only
Metcon
Metcon (No Measure)
Every 6 mins for 30 mins do:
Run 400m, Row, 500m or bike 800m.
15 Deadlifts, 225/155 lbs
50 Double Unders
Try to do all three.
