Announcements
Important Info 1: Yoga is on Tuesdays 1900-2000hrs, only £6 paid to Lydia.
Important Info 2: Get on and Row 250m for time this week. It is the cycle test.
CrossFit Shropshire – CrossFit
Weightlifting
Paused Front Squat (5×3)
Clean Pull + Hang Squat Clean + Front Squat + Split Jerk (1-1-1-1-1)
Split Jerk (1 RM)
Stamina
Metcon (No Measure)
3 rounds NFT
10x RDL (AHAP- Unbroken)
20x 1 arm KB Overhead Squat-10/side
15x V- up
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min. Ascending ladder:
(2/4/6/8/10…)
Wall Ball
Toes to Bar
Box Jump
