CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Strength
Metcon (No Measure)
Complete as many rounds as possible in 15 mins of:
12 Kettlebell Swings, pick load
6 Strict Pull-ups
6 Strict Handstand Push-ups
Strict Handstand Push-ups or L-Seated Dumbbell Press
Rest 5 mins, and when the running clock reaches 20:00 start B…
Metcon
Metcon (Time)
4 rounds for time of:
Run, 400 m
6 Dumbbell Renegade Rows, pick load
12 Dumbbell Push Press, pick load
Dumbbell Renegade Rows- 1 rep is Push-up + L Arm Row + R Arm Row
