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3SB3.5 Floor press and burpee pull up wod.

CrossFit Shropshire – CrossFit


Floor press

Light -> heavy

80-100 quality reps

Crossover symmetry activation

Floor Press (5-3-1-1-1)

Metcon (Time)

3 rounds for time of:

20 Burpee Pull Ups

100 Double Unders

Cool down

Walk 100m and focus on broker box breathing 5550

Then cross over symmetry recovery


Strong upper body and overload the bench with the floor press.

Then a wod that’s not too crazy. This will help us to get a strong and strength endurance in the upper body.


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