CrossFit Shropshire – CrossFit
Warm-up
Run 400m
Front to wall squat 5-15 reps
Power clean light -> heavy
Mwod areas of need
Power Clean (10×2 @ 75%)
Metcon (3 Rounds for reps)
3x Complete as many rounds as possible in 5 mins of:
20 Kettlebell Clean & Jerks
10 Burpees
Rest 2:30
Cool down
Crossover symmetry recovery
3 RNFT
Light barbell squat 5321 3-5 reps
Glute ham Raise 5021 3-5 reps
Handstand and cartwheel practice.
Intent
A session to help training. No tests today.
Speed work on the power cleans for power. Then an interval bias workout to keep intensity up and improve short workouts and power.
