CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Strength
Metcon (No Measure)
wod today
Metcon
Metcon (No Measure)
6 rounds, each round for time, of:
10 Z Press
15 Toes-to-bars
20 Push-ups
25 Wall Balls, 20/14 lbs, 10 ft
Complete 1 round every 5 mins.
Log individual round times, NOT running clock times.
You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds, and lower total times – the sum of your 6 round times.
Compare your results to August 5, 2019.
