CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Thoracic Iso Holds
Hip Hinge Day Mobility, 12 mins
— then —
2 sets:
20 Banded Good Mornings
20 Bird Dogs
2-3 Wall Climbs
https://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be
https://www.youtube.com/watch?v=i_7y-dI2MRk&feature=youtu.be
Strength
Metcon (No Measure)
1 round of:
15 Deadlifts, pick load
Rest 20 secs
max rep Handstand Push-ups
— Rest 2 mins —
10 Deadlifts, pick load
Rest 20 secs
max rep Handstand Push-ups
— Rest 2 mins —
5 Deadlifts, pick load
Rest 20 secs
max rep Handstand Push-ups
Deadlifts- 2011 tempo
Metcon
Metcon (No Measure)
For 4 cycles:
AMRAP in 2 mins of:
10 Box Jumps, 24/18 in
10 Push Press, 115/75 lbs
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
