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