CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Warm Up:
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Overhead Carry x 25 meters
Strength
Metcon (No Measure)
3 L/3 R Turkish Get-ups, pick load
Rest 45 secs
10 Bulgarian Goat Bag Swings, pick load
Rest 45 secs
Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft
Rest 45 secs
Turkish Get-ups- goal is at least as heavy as on August 30
Bulgarian Goat Bag Swings- 3011 tempo
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 10 mins of:
20 Parallette Lateral Jumps
10 Kettlebell Swings, pick load
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