CrossFit Shropshire – CrossFit
Strength
A: Bench Press (4×4 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)
20:00 AMRAP:
500m Row/400m Run
40x Wall Ball
20x Burpee- Pull up
Woek Concurrently
Half the wall balls/burpees each.
Move onto next movement once you both finish your work on the previous.