CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed
Metcon
Metcon (Time)
Part A
For time:
Row, 1000 m
15 Burpee Box Jump Overs, 24/20 in
30 Pull-ups
60 Kettlebell Swings, 32/24 kg
Complete in teams of 2. Each team must perform this with 1 lane of equipment, so partner A will start on the row, and partner B will begin after partner A has started on the burpee box jump overs.
After finishing, partner A must rest until partner B has finished the final kettlebell swing, and then
Part B
For time:
Run, 800 m
15 Burpee Box Jump Overs, 24/20 in
30 Pull-ups
60 Kettlebell Swings, 32/24 kg
Complete in the same format as part A; partner B does not start until partner A has completed the run and so on.
