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3SB 1.3

CrossFit Shropshire – CrossFit

Another strength test and a great wod.

Warm up/Skill Transfer

Crossover Symmetry activation

Supine ring rows, press ups, reverse hypers, then pull ups.


Weighted Pull-ups (5-5-3-3-2-2-1-1-1-1)

S&C Wod

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 mins of:

1 Deadlift, 85% 1RM

5 Pull-ups

10 Push-ups

15 Air Squats

Cool down

Run straight away, 100-400m.


Another test to see your pull strength. Then cindy with a twist. To see how you are with cindy and posterior chain extra loading.



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