CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
5 Deep Squat Progressions
Band Distracted Ankle Pulse, 30 secs per side
— then —
2 or 3 sets of:
4 Shuttle Runs- place cones 30 ft apart
10 L/10 R Forward/Backward Leg Swings
10 Bottom Squat Banded Pass Throughs
10 L/10 R Lateral Leg Swings
Strength
Metcon (No Measure)
Just wod today
Metcon
Metcon (Time)
Every 10 mins for 30 mins do:
Row, 500 m
20 Chest-to-bar Pull-ups
20/15 Assault Bike Calories
20 Alternating Pistols
Run, 400 m
