CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Scapular Pull-Ups x 10-15 + Static Hang x :30
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds
Strength
Metcon (No Measure)
1 round, 1 min per station, for reps:
Assault Bike Calorie
Rest 1 min
Burpee Box Jump Over, 24/20 in
Rest 1 min
Toes-to-bar
Rest 1 min
Double Under
Rest 1 min
Front Squat, 135/95 lbs
Rest 1 min
Push-up
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Rest 4 mins until the running clock reaches 15:00 before B. During this time, calculate your reps for part B and write them down so you have a goal for each set.
Metcon
Metcon (No Measure)
6 rounds, each round for time, of:
10 Z Press
15 Toes-to-bars
20 Push-ups
25 Wall Balls, 20/14 lbs, 10 ft
Complete 1 round every 5 mins.
Log individual round times, NOT running clock times.
You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds, and lower total times – the sum of your 6 round times.
Compare your results to August 5, 2019.