CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 15-20 Reverse Snow Angels 5-10 Jefferson Deadlifts — then — Barbell Complex

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Banded Lat Stretch, 30-60 secs per side Banded Samson Stretch, 30-60 secs

CrossFit Shropshire – CrossFit View Public Whiteboard Rest Day Complete the below or if you recover on a different day hit a previous wod Metcon

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 2 sets of: Perform 30 secs on each of the following movements:

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Two sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Band Distracted Ankle Mobility, 1 min per side Band Distracted Hip Flexor

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Banded Scarecrow, 30 secs each position Banded Hamstring Flossing, 30-60 secs each

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Three Sets: Shoulder Press x 5 (lightish weight or barbell only) Close

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Two Sets: Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder

CrossFit Shropshire – CrossFit View Public Whiteboard Rest Day Complete the below or if you recover on a different day hit a previous wod Metcon