Announcements
Save the date, Wine+Wod 28th Feb! Friday evening workout and social.
CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow, 30 secs each position
Banded Hamstring Flossing, 30-60 secs each side
15-20 Reverse Snow Angels
5-10 Jefferson Deadlifts
— then —
Barbell Complex Warm-up
https://www.youtube.com/watch?v=-hutN9oo-bU&feature=youtu.be
Strength
Metcon (No Measure)
Hang Clean + Clean, pick load
Every 2 mins for 20 mins.
Loading per set (by % 1RM): 50/60/65/70/75/80/85/85+/85+/85+
Metcon
Metcon (Time)
For time:
Row, 1000 m, bike 2 miles or run 800m
50 Pull-ups
25 Hang Squat Cleans, 115/75 lbs
Only do one mono-structural movement.
