CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
Followed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Squat Rock x 60 seconds
Followed by…
Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse-Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60 second Row or Assault Bike @ 80-85% Effort
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds
Strength
Metcon (No Measure)
Just the wod today
Metcon
Metcon (Time)
For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls, 20/14 lbs, 10/9 ft
Time cap: 20 minutes
*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
