CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Hip Internal Rotation Drills (to prepare you for squatting)
— then —
1 set of:
Banded Dead Bug Iso Hold, 2 mins
Banded Clamshell Hold, L 1 min/R 1 min
Fire Hydrant Iso Hold, L 90 secs/R 90 secs
— then —
2 sets of:
16 Banded Monster Walks- forward
16 Banded Monster Walks- backward
16 L/16 R Banded Lateral Walks
15 Banded Air Squats- 3111 tempo
Strength
Metcon (No Measure)
Back Squat 1×5 at 80% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×1 at 90% 1RM
Back Squat 1×5 at 85% 1RM
Back Squat 1×3 at 90% 1RM
Back Squat 1×1 at 95% 1RM
Rest 2 mins between sets.
Metcon
Metcon (Time)
4 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Toes-to-bars
9 Strict Handstand Push-ups