CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Assault Bike Dirty 30
— then —
5 Inchworms
10-15 Scapular Push-ups
20-30 Plank Shoulder Taps
— then —
2 sets:
12-14 Alternating Lateral Lunges or Cossack Squats
5-7 L/5-7 R Rotational Medicine Ball Throws
5-7 L/5-7 R Single Leg Jumps- box or broad
Strength
Metcon (No Measure)
Wow only today
Metcon
Metcon (No Measure)
Complete as many rounds as possible in 30 mins of:
10 Dumbbell Devil Press, 55/35 lbs
20/15 Assault Bike Calories
30 Step Down Box Jumps, 24/20 in
40 Push-ups
Complete in teams of 5 with one 1 teammate allowed per station.
Station 1: Dumbbell Devi’s Press
Station 2: Assault Bike Calories or Bike Erg Calories
Station 3: Step Down Box Jumps
Station 4: Push-ups
Station 5: Rest
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
