Announcements
Save the date, Wine+Wod 28th Feb! Friday evening workout and social.
CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Bench T-Spine Pulse, 60 secs
Over-the-Shoulder Barbell Stretch, 30 secs per side
— then —
3 sets Tabata Warm-up:
Straddle Pulses, 20 secs
Rest 10 secs
Plank Walks, 20 secs
Rest 10 secs
Jumping Squats, 20 secs
Rest 10 secs
Plank Shoulder Taps, 20 secs
Rest 10 secs
https://www.youtube.com/watch?v=NyVB1MG-wG0&index=9&
https://www.youtube.com/watch?v=QjsRgB1zWd0&
Strength
Metcon (No Measure)
Wod only:
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
Row, 500 m
50 Double Unders
10 Strict Handstand Push-ups
Rest 5 mins then:
Complete as many rounds as possible in 15 mins of:
Run, 400 m
30 Push-ups
20 Thrusters 20/15kg
