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7.6 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 30 mins of:

Run, 400 m

30 Kettlebell Swings, 32/24 kg

20 Box Jump Overs, 24/20 in

Complete in teams of 2, members will alternate tasks, with only 1 member working at a time. Partner A will run 400 m, partner B will perform 30 kettlebell swings, partner A will perform 20 box jump overs, partner B will run 400 m…and so on for 30 mins.

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