CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
CFS Warm Up (No Measure)
5-15 reps, 3x through
Press Ups
Sit Ups (GHDs)
Air Squats
Mwod
Pull Ups
Hip Extensions
Overhead Squats
Mwod
Strength
Metcon (No Measure)
2 rounds for quality of:
R Banded Pallof Hold, 30 secs
L Banded Pallof Hold, 30 secs
R Banded Lateral Monster Walk, 30 secs
L Banded Lateral Monster Walk, 30 secs
R Leg Glute Bridge Hold, 30 secs
L Leg Glute Bridge Hold, 30 secs
R Side Plank, 30 secs
L Side Plank, 30 secs
R Dynamic Bulgarian Split Squat Jump, 30 secs
L Dynamic Bulgarian Split Squat Jump, 30 secs
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 15 mins of:
15 Lateral Bar Burpees
15 Deadlifts, pick load
15 V-ups