CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
400m Run (No Measure)
Run 400m not for time.
B lower body mobility 1a (No Measure)
-Hip rotations (5 reps each side then hold for :10)
-Dynamic toe stretch
-Asian chair hold
-Dynamic Asian chair (:10 hold then 10 reps)
-Knee push and hold (5 reps each side then hold for :10)
-Sky reaches (5 reps each side then hold for :10)
-Straight leg rotations, standing, seated and return.
B upper body mobility 1a (No Measure)
-Standing shoulder extensions (with bar, add change plates as we progress)
-Sink stretch (with bar, add change plates as we progress)
-Seated shoulder flexion with bar (add change plates as we progress)
-Shoulder dislocations (over and under grip)
-Table top twists
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Bench Press (3-3-3-3-3)
4 Rounds for time of:
11 Thrusters, 135#
11 Push Press, 135#
11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.