CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
Perform 30 secs on each of the following movements:
Station 1: Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
Station 2: Banded Lateral Monster Walk
Station 3: Banded Squats
Station 4: Side Plank Hold
Station 5: Russian Step-ups
Move through this with as little rest between movements as possible. It should take between 12-15 mins in total.
Metcon
Metcon (Time)
100 rounds for time:
1 Deadlift, 95/65 lbs
1 Squat Clean, 95/65 lbs
1 Front Squat, 95/65 lbs
1 Push Press, 95/65 lbs
1 Push Jerk, 95/65 lbs
“Get A Grip”
Complete in teams of 2. The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 m before he or she may receive the weight back from his or her partner.
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