CrossFit Shropshire – CrossFit
Strength
A: Bench Press (4×10 AHAP)
Pull Up Strength (No Measure)
:30 hold chin ontop of bar
:30 hold behind head, neck touching bar
:30 hold top of head touching bar
:30 on wall bar, chin over bar
Metcon
Metcon (Time)
For time with a partner: Break up and partition however needed.
4,000m Row
150x Pull up
300x Push up
450x Air Squat
*All Rowing must be completed before both partners can work on body weight movements together.
Cycle Test
Metcon (4 Rounds for reps)
Single Leg Power Test
Max Height Jump Single Leg
Single Leg Strength Test
Max Rep Quality Pisols
Scale to box pistol of needed
