Announcements
Save the date, Wine+Wod 28th Feb! Friday evening workout and social.
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.
Strength
Metcon (No Measure)
3 rounds for quality of:
8 Supinated Barbell Bent Over Rows, pick load
Rest 20 secs
30 Band Pull Aparts
20 Alternating Front Rack Reverse Lunges, pick load
Rest 2 mins
6-8 Supinated Barbell Bent Over Rows- 2111 tempo
Band Pull Aparts- 20X0 tempo
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches, 50/35 lbs
10 Push-ups
10 Alternating Pistols
