CrossFit Shropshire – CrossFit
Strength
H’s Muscle Up Strength (No Measure)
A-Passive Bar Hang :30-1:00
B-Active Bar Hang :30-1:00
C-Chin Over Bar Hold :15-:30
D-Head Under Bar Hold :15-:30
Repeat C then D
E-Ring Rows 5-15
F-Dips 5-15
Repeat E then F
G- Negative Muscle Ups 5-10
H-Jumping Muscle Ups 5-10
I-Hollow Body Hold :30
J-Arch Hold :30
Repeat I then J 3 times in total.
Metcon
Metcon (Time)
8 Rounds for time:
5x Toe 2 Bar
7x Thruster (95/65)
9x Kettle Bell Swing (55/35)
Cycle Test
Metcon (AMRAP – Reps)
Max Reps Strict:
Muscle Ups
Pull Ups
CTB
Ring Dips
Dips
(pick one or two movements, use a band if needed)