CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Connective Strength – Shoulder Warm Up (No Measure)
Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.
1. Prone Shoulder dislocations 10r
1i. Kneeling Shoulder flexion 15s
2. Supine Shoulder flexion 10r
2i. Bridge 15s
3. Standing Shoulder Extentions 10r
3i. Seated Shoulder Extention 15s
Strength
Metcon (No Measure)
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Build to today’s heavy.
Metcon
Metcon (Time)
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
