8.3 Force

CrossFit Shropshire – CrossFit

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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 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side


Metcon (No Measure)

3 Bench Press, pick load

Every 1:30 for 15 mins.

65-70% 1RM

The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

40 Double Unders

20 Push Press, 95/65 lbs

10 Chest-to-bar Pull-ups

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