CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
Perform 30 secs on each of the following movements:
Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
Station 2: Banded Lateral Monster Walk
Station 3: Banded Squats
Station 4: Side Plank Hold
Station 5: Russian Step-ups
Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.
Metcon
Metcon (No Measure)
21-15-9 reps, for time of:
Thruster, 135/95 lbs
Burpee
Strength
Metcon (AMRAP – Rounds and Reps)
Bulgarian Split Squat 20-20-20, using heaviest weight per set
Rest 30 secs
Single Arm Trap 3 Raise 20-20-20, using heaviest weight per set
Rest 30 secs
Bulgarian Split Squats- 3×8-10 L/8-10 R, 30X0 tempo
Single Arm Trap 3 Raises- 3×8-10 L/8-10 R, 2111 tempo
Complete as a 3 round super set.
