CrossFit Shropshire – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Shoulder Mob 1.0 (No Measure)
i Pass throughs
ii Table top twists
iii Partner back leaver
iv Partner pull up arch
Metcon
Metcon (AMRAP – Reps)
AMReps in 10:00
30 GTOH 40/20kg
12 Burpee box jumps
25 GTOH 50/30kg
12 Burpee box jumps
20 GTOH 60/40kg
12 Burpee box jumps
15 GTOH 70/50kg
12 Burpee box jumps
10 GTOH 80/60kg
AMReps Burpee box jumps in remaining 10:00 time cap
20″ box male/female. Only one person moving at one time. Box jump finishes on top of box so you can start next rep then.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand
Wrist conditioning 1.0 (No Measure)
i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.
ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.
Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.
Cool down
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
Intent
Practice the partner wod and see how you guys find it! Whole gym working together.
Metcon (Time)
7 RFT: Wall Balls and Pull-ups
7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups
