CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Full Body CARs Routine
— then —
2 sets:
10 Kettlebell Halos- 5 each direction
10 L/10 R Waiters Hold Alternating Reverse Lunges
5 L/5 R Rotational Med Ball Throws
Bear Crawl, 20 yd forward + 20 yd backward
Rest as needed.
https://www.youtube.com/watch?v=ocVvCm6NdfA&feature=youtu.be
Strength
Metcon (No Measure)
wod only
Metcon
Metcon (Time)
60-40-20 reps, for time of:
Row Calorie
Jumping Lunge
Wall Ball, 20/14 lbs
Double Under
Push-up
Time cap: 30 mins