CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Strength
Metcon (No Measure)
Push Jerk + Split Jerk, pick load
Every 2 mins for 16 mins.
Build over the course of the 8 reps to today’s heavy.
Metcon
Metcon (No Measure)
3 rounds, 1 min per station, for reps:
Dumbbell Box Step Over, 55/35 lbs, 24/20 in
Strict Handstand Push-up
Toes-to-bar
Kettlebell Swing, 24/16 kg
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
