CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Single-Leg Jumps x 5 each leg
Strength
Metcon (No Measure)
Every 2 mins for 16 mins, alternating between:
8 Dumbbell Shoulder Press, pick load
8 Dumbbell Floor Press, pick load
Metcon
Metcon (Time)
5 rounds for time of:
40 Double Unders
10 Dumbbell Hang Cleans, 50/35 lbs
10 Dumbbell Push Press, 50/35 lbs