CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow, 1 min per position
5 reps of: 1 Inchworm + 5 Scapular Push-ups
Banded Samson Stretch or Couch Stretch, 1 min-1:30 per side
Ankle Dorsiflexion, 1 min-1:30 per side
Strength
Metcon (No Measure)
Just Wod
Metcon
Metcon (Time)
Every 1 min for 30 mins, alternating between:
10/7 Assault Bike Calories
20 DB Snatches pick load.
25 Push-ups
15 Box Jump Overs, 24/20 in
Ring Front Leaning Rest, 30 secs
10/7 Assault Bike Calories or Row, 200/150 m
Please adjust the reps to provide a sufficient challenge to your current ability level.
