CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 strokes at your projected pace for Christine, focus on calm breathing.
Quick Release
3 Kettlebell Swings
3 Burpees
Practice speedy transitions throughout.
Rest 30 secs-1 min
Metcon
Metcon (No Measure)
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Rest until relatively recovered before…
Strength
Metcon (Time)
3 rounds for quality of:
10 L/10 R Posted Single Leg Deadlifts, pick load
Rest 1 min
8 Barbell Glute Bridges, pick load
Rest 1 min
Side Plank, L 45 secs/R 45 secs
Rest 1 min
8-10 L/8-10 R Posted Single Leg Deadlifts- 3011 tempo
6-8 Barbell Glute Bridges- 20X1 tempo
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