CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Single-Leg Glute Bridges x 10 each leg
Station 3 – Dead Bugs x 10-12 reps
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be
https://www.youtube.com/watch?v=Ip4vd5Qw7CM&feature=youtu.be
Strength
Metcon (No Measure)
2 Bench Press, pick load
Every 2 mins for 10 mins.
Tempo- 20X0
Suggested loads per set (% 1RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+
Metcon
Metcon (Time)
3 rounds for time of:
21 Kettlebell Push Press, 16/12 kg
15 Toes-to-bars
9 Strict Handstand Push-ups
Kettlebell Push Press or Dumbbell Push Press