CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Band Distracted Ankle Mobility, 1 min per side
Band Distracted Hip Flexor Stretch, 1 min per side
max hold Static Hang
— then —
4 sets each side:
Glute Activation Warm-up
— then —
Run, 400 m- easy pace
2 sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Strength
Metcon (No Measure)
20 Dumbbell Walking Lunges, pick load
Every 2 mins for 6 mins.
Tempo- 10X0
Go heavy, the final steps should not be performed without struggle.
Metcon
Metcon (Time)
Complete as many rounds as possible in 5 mins of:
20 Double Unders
10 Air Squats
Rest 1 min then
Complete as many rounds as possible in 5 mins of:
5 Dumbbell Man Makers, pick load
10 Box Jumps, 24/20 in
Rest 1 min then
Complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
10 Push-ups
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