CrossFit Shropshire – CrossFit
Strength
A: Bench Press (4×6 AHAP)
H’s Muscle Up Strength (No Measure)
A-Passive Bar Hang :30-1:00
B-Active Bar Hang :30-1:00
C-Chin Over Bar Hold :15-:30
D-Head Under Bar Hold :15-:30
Repeat C then D
E-Ring Rows 5-15
F-Dips 5-15
Repeat E then F
G- Negative Muscle Ups 5-10
H-Jumping Muscle Ups 5-10
I-Hollow Body Hold :30
J-Arch Hold :30
Repeat I then J 3 times in total.
Metcon
Metcon (AMRAP – Reps)
Partners (AMRAP – Rounds and Reps)
A) 7:00 AMRAP:
250m Row
8x Power Snatch (95/65)
3:00 Rest
B) 7:00 AMRAP:
8x SB Burpee Power Clean
15x Sit up
