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
Metcon (Time)
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
