CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Static Hang on Rings x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups on Rings x 10
Followed by…
Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
Followed by…
Two Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings x 5-10
Strength
Metcon (No Measure)
Every 2 mins for 18 mins, alternating between:
max rep Muscle-ups, 45 secs
Handstand Walk, 10 m
L-Sit, 1 min
Muscle-ups or 3 Roll-to-Candlesticks + 3-4 Low Ring Muscle-up Progressions
Handstand Walk- use partner assist or handstand wall runs if you don’t have walks yet
L-Sit- 45 secs-1 min accumulated time
Metcon
Metcon (Time)
For time:
50 Row Calories
40 Toes-to-bars
30 Strict Handstand Push-ups
20 Dumbbell Thrusters, 50/35 lbs
10 Bar Muscle-ups
