CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Barbell Complex x 2-3 sets w/ Snatch Grip:
Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Close Grip Overhead Squat x 5
Rest as needed
Strength
Metcon (No Measure)
Hero wod today
Metcon
Metcon (AMRAP – Reps)
Three Wise Men: Jeremy
Complete as many rounds as possible in 4 mins of:
5 Hang Squat Snatches, 135/95 lbs
10 Lateral Burpees Over Bar
Elite: 185/125 lbs
Rx’d: 135/95 lbs
Scaled: 95/65 lbs
Rest 2 mins
Three Wise Men: Ben
Complete as many rounds as possible in 4 mins of:
10 Power Cleans, 135/95 lbs
20 Pull-ups
Elite: 185/125 lbs
Rx’d: 135/95 lbs
Scaled: 95/65 lbs
Rest 2 mins
Three Wise Men: Beau
Complete as many rounds as possible in 4 mins of:
15 Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs
Elite/Rx’d:
24/20 in
20/14 lbs
Scaled:
24/20 in (step overs allowed)
14/8 lbs
