CrossFit Shropshire – CrossFit
Skills are:
Toes To Bar
Single Arm
Shoulder Stability
Warm up/Skill Transfer
Warm up run 10-400m + MWOD (No Measure)
Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Cycle Test
Strict Toes-To-Bar (Max Reps)
Assistance
Dumbbell Press
3 sets of 8-12 reps one arm at a time.
Metcon
Metcon (Time)
3 rounds for time of:
5 Strict Toes To Bars
5 Strict Knees-to-elbows
10 Toes-to-bars
10 Hip & Back Extensions
20 Back Extensions
20 Hip Extensions
Cool down
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Crossover Symmetry Iron Scap (No Measure)
Follow theCrossover Symmetry Iron Scap protocol.
