CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow, 30 secs-1 min per position
5 Wall Slides- 3131 tempo
10-15 Scapular Push-ups
— then —
Every 1:30 for 9 mins, alternating between:
5-10 L/R Kettlebell Windmills
Pec Stick (or Medicine Ball Activation), 1 min
10 L/10 R Single Arm Kettlebell Thrusters
Strength
Metcon (No Measure)
3 rounds for quality of:
5 Tempo Bench Press, pick load
Rest 45 secs
10 Band Face Pulls
Rest 45 secs
12 Stationary Dips
Rest 45 secs
L-Sit, 1 min
Rest 45 secs
Tempo Bench Press- 21X1 tempo
8-10 Band Face Pulls- 2111 tempo
10-12 Stationary Dips- 2111 tempo
L-Sits- 45 secs-1 min, accumulated time
Metcon
Metcon (AMRAP – Rounds and Reps)
For 4 cycles:
AMRAP in 3 mins of:
5 Strict Handstand Push-ups
10 Pull-ups
20 Air Squats
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
