CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Overhead Movement Prep
Followed by…
Suitcase + Waiters Carry, 200 m (switch hands as needed)
Strength
Metcon (No Measure)
Every 1:30 for 18 mins, alternating between:
10 L Arm Landmine Press, pick load
10 R Arm Landmine Press, pick load
10 Supine Ring Rows
10 Strict Toes-to-bars
8-10 L/R Single Arm Landmine Press- 21X1 tempo
8-10 Supine Ring Rows- 2111 tempo
8010 Strict Toes-to-bars- 3011 tempo
Metcon
Metcon (Time)
Every 5 mins for 15 mins do:
Row, 500 m
10 L/10 R Single Arm Dumbbell Push Press, 55/35 lbs
20 Pull-ups
For the single arm dumbbell push press, hold 2 dumbbells or kettlebells in the front rack position, then perform 10 reps with 1 arm while holding the other dumbbell/kettlebell in the front rack position.
