We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

3SB 2.4 The Ghost

Announcements

It’s nearly billing day, If you have not yet updated your payment details on wodify please can you do it. It’s very easy with the app or website.

CrossFit Shropshire – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Warm-up

Inbetween the Burgner warmup movements hit:

Row sprint start skill

Slow burpee (breathing 2 breaths) skill

SU:DU 2:1 x10

Metcon (AMRAP – Reps)

The Ghost

6 rounds, 1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Assistance

2 RNFT:

Barbell hip raise heavy x5

GHD hip ext. x11

Intent

Bias this workout to test our fitness levels. This is a good mix of movements and fast!

Search

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy