CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Dead Bug Iso Hold, 2 mins
Banded Clamshell Hold, 1 min per side
Forward Cross Crawl, 1 min per side
Straight Leg Iso Raise, 1 min per side
Cross Under Lunge, 1 min per side
Fire Hydrant Iso Hold, 90 secs per side
— then —
2 sets of:
10 Russian Baby Makers
10 Alternating Cossack Squats
Strength
Metcon (No Measure)
Pause Front Squat + Front Squat 1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
6x(1+1)
Pause Front Squats- 24X1 tempo
Perform a controlled 2 sec descent, then hold at the bottom for 4 secs before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the 6 sets to your heaviest set possible within the tempo guidelines.
Metcon
Metcon (No Measure)
8 rounds for max reps of:
Thruster, 95/65 lbs, 20 secs
Rest 10 secs
Pull-up, 20 secs
Rest 10 secs
