CrossFit Shropshire – CrossFit
Warm-up
Press and Push press
Light -> heavy
75-100 quality reps
MWod shoulders and hips in warmup
Push Press (10×3@75%)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
20 One Arm Dumbbell Snatch (Alternatings), 55/35 lbs
10 Burpees
Cool down
2 RNFT
Run 100m, 3 butterfly + 5 Kiping pull ups + max rep strict.
Or just strict if you need to with 1031 tempo.
Pull-ups (3 butterfly + 5 kips + max rep strict )
Intent
Speed push press to continue on the wave of constant progression.
Then a wod to complement it. 15 mins, and high volume of 1 arm snatches.
Only do the advanced cool down if you can, otherwise just do strict pull ups with a 1031 tempo.
