CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Every minute, on the minute, for 12 minutes, complete: Minute 1 –

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) Every 90 seconds for 4:30 (3 sets): Close Grip Overhead Squat x

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Warm-Up. Band Distracted Ankle Mobility x 60 seconds per side Band Distracted

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 2 sets: 6 Kettlebell Halos 15.10.5 Straddle Pulses 20-30 Plank Shoulder Taps

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Thoracic Twists, 30 secs Banded Hamstring Pulses, 30 secs 10 Thoracic Iso

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: 15 Band Pull Aparts Forward Bear Crawl, 20 yd Backward

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) Banded Lat Stretch, L 1 min/R 1 min Banded Hamstring Flossing, L

CrossFit Shropshire – CrossFit View Public Whiteboard Warm up/Skill Transfer Warm-up (No Measure) 3x Erg 1:00 2:00 Banded shoulder Bike 1:00 2:00 Hip flexor Strength