CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Strength
Metcon (No Measure)
1 Bench Press, pick load
Every 2 mins for 16 mins.
Tempo- 20X0
Suggested loads per set (% 1RM): 75, 80, 85, 88, 91, 93, 95, 95+
Metcon
Metcon (No Measure)
21-15-9 reps, for time of:
Strict Handstand Push-up
Strict Ring Dip
Strict Push-up
