CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Connective Strength – Shoulder Warm Up (No Measure)
Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.
1. Prone Shoulder dislocations 10r
1i. Kneeling Shoulder flexion 15s
2. Supine Shoulder flexion 10r
2i. Bridge 15s
3. Standing Shoulder Extentions 10r
3i. Seated Shoulder Extention 15s
Strength
Metcon (No Measure)
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds
Metcon
Metcon (Time)
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
