CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets:
15 Band Pull Aparts
Forward Bear Crawl, 20 yd
Backward Bear Crawl, 20 yd
— then —
Tabata Warm-up, 3 sets:
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
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 33 mins of:
15 Burpees
29 Kettlebell Swings, pick load
7 Dumbbell Clusters, pick load
25 Row Calories
Complete in teams of 4 (Dustin’s favorite number), with only 1 teammate allowed per movement.
33 mins- Dustin’s age
15 Burpees- the year Sofia & Dustin were married
29 Kettlebell Swings- the date Sofia & Dustin got married
7 Dumbbell Clusters- the month Dustin was born
25 Row Calories- the day Dustin was born
Every 1 min athletes must stop what they are doing and complete:
8 Air Squats- the month Sofia & Dustin were married
