CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Band Distracted Elevated Ankle Pulse, 30 secs per ankle
Squat Rock, 30-60 secs
(hold in whatever position feels the tightest and try to breathe into that position)
— then —
Tabata Warm-up, 3 sets:
Banded Squat, 20 secs
Rest 10 secs
Plank Walk, 20 secs
Rest 10 secs
Tuck Jump, 20 secs
Rest 10 secs
Plank Shoulder Tap, 20 secs
Rest 10 secs
Strength
Metcon (No Measure)
Wod only
Metcon
Metcon (Time)
Every 2 mins for 30 mins, alternating between:
30/20 Assault Bike Calories
30 Kettlebell Front Rack Walking Lunges, 24/16 kg
30 Alternating Dumbbell Snatches, 50/35 lbs
20 Burpee Box Jump Overs, 24/20 in
Side Plank, L 40 secs/R 40 secs
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 secs to rest, please reduce your repetitions; if you find yourself with more than 50 secs of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first round as an assessment; go hard for 1:30 on each station, then try to achieve that number of reps within the 2 min intervals throughout the next 2 rounds.
