CrossFit Shropshire – CrossFit
Warm-up
100 quality warm up reps of the deadlift.
Light -> heavy
Mwod in between sets. Hit hip flexors here.
Deadlift (5-3-1-1-1)
Metcon (Time)
5 rounds for time of:
7 Pull Up (L)s
7 Handstand Push-ups
7 Ring Dips
7 Kettlebell Swings, 70/53 lbs
Cool down
Crossover symmetry iron scap
GHR 5×5
Mwod 10 mins
Intent
Test deadlift first, go for a new pb.
The a body weight workout. To keep us on track with the programme. Also a cool down with assistance work in it.
