CrossFit Shropshire – CrossFit
Warm-up
Get 75-100 quality warmup reps on the box squat. Use chains.
Breathing drills on squats, wall balls and pull ups.
Back Squat (10×2 at 75%)
Box squat style, high bar, +chains
Metcon (AMRAP – Reps)
7 RFT: Wall Balls and Pull-ups
7 rounds for time of:
10 Wall Balls, 10/6kg 10/9′
10 Pull-ups
Assistance
2 RNFT:
3 forward rolls
5 dragon flys
:30 handstand hold
Intent
Box squats to get our posteriror chain strong and high bar for a more upright change. Also chains and speed for power.
Then the wod to complement it short focus and fast. Focus on a fast time but ensure we breathe well for this one.
