CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.)
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Metcon
Metcon (Time)
10 rounds for time of:
Run, 400 m
30 Wall Balls, 20/14 lbs
20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
In teams of 2, alternating each movement for 10 rounds. Partner A runs 400 m, partner B performs 30 wall balls, partner A performs 20 dumbbell box step overs, partner B runs 400 m, etc…
