CrossFit Shropshire – CrossFit
Warm-up
100 quality warm up reps on the box squat.
Light -> heavy
I between hit Mwods of areas of need.
Box Squat (Low Bar Back Squat) (5-3-1-1-1 Box Squat (break parallel) )
Metcon (AMRAP – Rounds and Reps)
1/2 Cindy
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon (Time)
Rest 4 minutes then:
100 burpees for time
Cool down
Run 100m
Back squat 5311 5×5
Barbell hip extensions 5×5
As heavy as you want.
GHR 5×5
Intent
Box squat for hip strength and power. Then metcons to test your body weight conditioning. Cool down to aid recovery and prep posterior chain.
