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)
5 Wall Slides- 3131 tempo
Ys-Ts-Ws- 5 per position
Pec Activation, 1 min-1:30
— then —
Every 1 min for 6 mins, alternating between:
3-5 Parallette Shoot Throughs
10 Glute Bridges- 20X2 tempo
4-5 L/4-5 R Paloff Side Steps
Strength
Metcon (No Measure)
3 Tempo Bench Press, pick load
Every 1:30 for 12 mins.
Tempo- 21X1
Use approximately 75% of your 1RM and focus on the speed of the concentric motion– from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Metcon
Metcon (Time)
5 rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Press, 55/35 lbs
6 Burpee Box Jump Overs, 24/20 in
