CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Two or Three Sets:
Bear Crawl x 20 yards
DB Front Squats x 10
Donkey Kicks x 5-10 (try to find your balance point)
Metcon
Metcon (Time)
For time:
Run, 800 m
— then —
10 rounds of:
10 Dumbbell Hang Clusters, pick load
10 Burpees
10 Strict Pull-ups
— then —
Run, 800 m
Complete in teams of 2.
Run together and alternate each movement for the 10 rounds.
Partner A performs 10 hang clusters, partner B performs 10 burpees, partner A performs 10 strict pull-ups, partner B performs 10 hang clusters, etc…
