3.1 Force

CrossFit Shropshire – CrossFit

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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


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 (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

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