5.6 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Spend 10 minutes on Pre-Run Warm-Up Drills

Followed by…

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

https://www.youtube.com/watch?v=oGBOmmOooo0&feature=youtu.be

Metcon

Metcon (Time)

Complete as many rounds as possible in 30 mins of:

Run, 400 m

5 Strict Pull-ups

10 Push-ups

15 Air Squats

In teams of 2, only 1 person may be running at a time. While 1 partner runs, the partner inside the gym should be working through as many rounds as possible of strict Cindy (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.