3.4 Force

CrossFit Shropshire – CrossFit

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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 (3 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10


Metcon (No Measure)

Every 1 min for 15 mins, alternating between:

8 Dumbbell Bench Press, pick load

20 Push-ups

8 Hanging Leg Raises

8 L Arm Dumbbell Rows, pick load

8 R Arm Dumbbell Rows, pick load

7-8 Dumbbell Bench Press- 21X1 tempo

Hanging Leg Raises- 21X1 tempo

6-8 Single Arm Dumbbell Rows- 21X1 tempo


Metcon (Time)

3 rounds for time of:

10 L Arm Dumbbell Push Press, pick load

10 R Arm Dumbbell Push Press, pick load

20 V-ups

For the single arm dumbbell push press, hold 2 dumbbells or kettlebells in the front racked position, then perform 10 reps with 1 arm while holding the other dumbbell/kettlebell in the front racked position.

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