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CrossFit Shropshire – CrossFit
Warm-up
10, 8, 5, reps and mwod then hit the 4s. On the same tempo.
Also warm up shoulders in prep for the push and pull, crossover symmetry activation.
Front Squat (4-4-4-4-4-4 3211 Rest 2:00)
Metcon (10 Rounds for time)
Holbrook
10 rounds, each round for time, of:
5 Thrusters, 115/75 lbs
10 Pull-ups
Sprint, 100 m
Rest 1 min between each round.
Cool down
Crossover symmetry recovery
Intent
Tempo front squats, to enable time under tension in the front squat position. Keep it quality reps, go heavy only when quality is there.
Then a long hero but it’s intervals of what should be fast work. Only 1 min rest though, pace well for a fast overall time.
