CrossFit Shropshire – CrossFit
Strength
A: Walking lunge (4x 4 stps as heavy as possible)
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 – Rounds and Reps)
3×5 AMRAP (AMRAP – Rounds and Reps)
5:00 AMRAP:
-6x Deadlift (95/65)
-10x Goblet Squat (55/35)
5:00 AMRAP:
6x Power Clean (95/65)
10x KB Swing (55/35)
5:00 AMRAP:
6x Shoulder to Overhead (95/65)
10x KB Snatch (5/5- 55/35)
