Announcements
When we need to go online for coaching and classes please see how to do it:
http://www.crossfitshropshire.com/2020/03/19/wod/at-home-training-virtual-class-prep/?fbclid=IwAR3OfxuCULgNq_r7IaKkGg6Yz8RaM4DC-CkiB_liQCMDlD5c150MiYFZGtc
CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
L Banded Palloff Hold, 20 secs
R Banded Palloff Hold, 20 secs
L Banded Lateral Monster Walk, 30 secs
R Banded Lateral Monster Walk, 30 secs
L Single Leg Prone GHD Plank, 30 secs
R Single Leg Prone GHD Plank, 30 secs
L Dynamic Bulgarian Split Squat Jumps, 20 secs
R Dynamic Bulgarian Split Squat Jumps, 20 secs
Rest 1 min
Strength
Metcon (No Measure)
Wod only
Metcon
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 9 mins of:
3 Synchronized Burpees
3 Synchronized Lunges
3 Synchronized Hang-to-Overheads, pick load
6 Synchronized Burpees
6 Synchronized Lunges
6 Synchronized Hang-to-Overheads, pick load
9 Synchronized Burpees
9 Synchronized Lunges
9 Synchronized Hang-to-Overheads, pick load
…
Continue adding 3 reps each round to each movement until time expires.
— and —
max rep DU or SU
Synchronized Hang-to-Overheads- with plate, dumbbells or kettlebell
Complete in teams of 4. At all times during the 9 mins there will be 2 persons working on synchronized movements, 1 accumulating Skipping
1 person resting. All athletes can switch in and out of the various roles as often as they wish.
Complete as many rounds as possible in 15 mins of:
30 Dumbbell Power Cleans, 50/35 lbs
20 Dips
100 Double Unders
