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 minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
Metcon
Metcon (Time)
Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
