CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Spend 10 minutes rolling out your t-spine and lats.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds
Strength
Metcon (No Measure)
Back Squat 1×6 at 65% 1RM
Back Squat 1×5 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM
Back Squat 1×6 at 85% 1RM
Rest as needed between sets.
Complete sets every 2 mins.
*Set 7: 4-6 reps at 85% 1RM
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 12 mins of:
12 Double Kettlebell Front Squats, 24/16 kg
9 Toes-to-bars
6 Burpees