CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Assault Bike, 1 min (60-65% perceived effort)
Supinated Grip Static Hang, 1 min (accumulate if needed)
10 Perfect Stretch Steps
Pronated Grip Static Hang, 1 min (accumulate if needed)
20 Bear Crawl Steps Forward + 20 Bear Crawl Steps Backward
Assault Bike, 1 min (70-75% perceived effort)
Plank Shoulder Taps, 30 secs
10-15 Scapular Pull-ups
2-4 Wall Climbs
5-10 Broad Jumps or Frog Jumps
Assault Bike, 1 min (80-85% perceived effort)
Strength
Metcon (No Measure)
Just wod today
Metcon
Metcon (No Measure)
For 4 cycles:
In 3 mins do:
Row, 500 m
max reps in remaining time Chest-to-bar Pull-ups
— Rest 1 min —
In 3 mins do:
Run, 400 m
max reps in remaining time Power Cleans, 185/135 lbs
Rest 1 min between each cycle.
