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3SB 2.6 Nicole


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CrossFit Shropshire – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups


1 Wall walk to forward roll into 5 deadlifts (light)

10 press ups.

Cool down

Assistance work plus Crossover Symmetry recovery.


The idea is to warm up using body weight. It will get your heart pumping if 5 reps are enough do 5 only. Also try to improve, eg if you push up do bar dips, if you bar dip use rings.

Then the bench mark metcon. This is one of the best body weight metcon. Aim for 100 reps in 20 mins. Scale to rows if you can’t do 100.

Then assistance to complement the workout and to practice skills for next time.


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