CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Assault Bike, 1 min (60-65% perceived effort)
Supinated Grip Static Hang, 1 min (accumulate if needed)
10 Perfect Stretch Steps
Pronated Grip Static Hang, 1 min (accumulate if needed)
20 Forward Bear Crawl Steps
20 Backward Bear Crawl Steps
Assault Bike, 1 min (70-75% perceived effort)
Plank Shoulder Taps, 30 secs
10-15 Scapular Pull-ups
2-4 Wall Climbs
5-10 Broad Jumps or Frog Jumps
Assault Bike, 1 min (80-85% perceived effort)
Strength
Metcon (No Measure)
Just wod today
Metcon
Metcon (Time)
6 rounds, each round for time, of:
10 Strict Pull-ups
15 Toes-to-bars
20 Push-ups
25 Wall Balls, 20/14 lbs, 10 ft
Complete 1 round every 5 mins.
Log individual round times, NOT running clock times.
You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds and lower total times (the sum of your 6 round times).
