CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
5 Deep Squat Progressions
Band Distracted Ankle Pulse, 30 secs per side
— then —
2 or 3 sets of:
4 Shuttle Runs- place cones 30 ft apart
10 L/10 R Forward/Backward Leg Swings
10 Bottom Squat Banded Pass Throughs
10 L/10 R Lateral Leg Swings
https://www.youtube.com/watch?v=mVsg948mHc0&index=4&
https://www.youtube.com/watch?v=zgu6Y_GShyw
https://www.youtube.com/watch?v=AMJiQ_235to&
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 30 mins of:
Run, 800 m
80 Kettlebell Farmers Carry Walking Lunges, pick load
Kettlebell Farmers Carry, pick load, 400 m
40 Single Arm Kettlebell Push Press, pick load
Complete in teams of 2 as follows-
Run- together
Kettlebell Farmers Carry Walking Lunges- 20/20/20/20, alternating partners
Kettlebell Farmers Carry- walk together, only 1 partner carrying at a time
Single Arm Kettlebell Push Press- 10/10/10/10, even reps per arm
Each team only gets one set of kettlebells or dumbbells. They should be heavy, especially on the single arm push press.
