CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1
Followed by…
10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
Strength
Metcon (No Measure)
Just wod today
Metcon
Metcon (Time)
Every 1 min for 30 mins, alternating between:
8 Deadlifts, 70% 1RM
16 Farmers Carry Walking Lunges, 32/24 kg
24 Band Pull Aparts
12 Parallette Shoot Throughs
Ring Front Leaning Rest, 30 secs
Deadlifts- 65-70% 1RM
Deadlift: recorded 1 rep @ 160 kg, 70% = 112 kg
