CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Band Distracted Hip Flexor Stretch, L 1 min/R 1 min
Butterfly Pulse, 30 secs
— then —
5 L/5 R Hawaiian Squats
10 Russian Baby Makers
— then —
4 Tabata sets each of:
Bear Crawl
V-up
Donkey Kick
Broad Jump
Metcon
Metcon (Time)
Row 500 m
This is an all out effort for time.
Then in teams of two
Annie-Karen
150 wall balls – Between the pair
50-40-30-20-10 -Each
DUs, Sit Ups
Break it down as you see fit, partners must do all the reps as stated above, and can work at the same time, even do the same movements.