CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (3 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Strength
Metcon (No Measure)
Every 1 min for 15 mins, alternating between:
8 Dumbbell Bench Press, pick load
20 Push-ups
8 Hanging Leg Raises
8 L Arm Dumbbell Rows, pick load
8 R Arm Dumbbell Rows, pick load
7-8 Dumbbell Bench Press- 21X1 tempo
Hanging Leg Raises- 21X1 tempo
6-8 Single Arm Dumbbell Rows- 21X1 tempo
Metcon
Metcon (Time)
3 rounds for time of:
10 L Arm Dumbbell Push Press, pick load
10 R Arm Dumbbell Push Press, pick load
20 V-ups
For the single arm dumbbell push press, hold 2 dumbbells or kettlebells in the front racked position, then perform 10 reps with 1 arm while holding the other dumbbell/kettlebell in the front racked position.
