CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Strength
Metcon (No Measure)
Front Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest 3 mins between sets.
Perform the first 2 reps at a tempo of 42X1, then immediately after perform 4 reps without any tempo restriction – focus on speed of the concentric.
Metcon
Metcon (Time)
3 rounds for time of:
30 Wall Balls, 20/14 lbs
15 Dumbbell Burpee Box Step Overs, 55/35 lbs, 24/20 in
