3.6 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Pronated Grip Static Hang x 60 seconds (accumulated, if needed)

Spend 5-10 minutes on Pre-Run Warm Up Drills

Scapular Pull-Ups x 10-15 reps

Followed by…

Two or Three Sets:

Bear Crawl x 20 yards

DB Front Squats x 10

Donkey Kicks x 5-10 (try to find your balance point)

Metcon

Metcon (Time)

For time:

Run, 800 m

— then —

10 rounds of:

10 Dumbbell Hang Clusters, pick load

10 Burpees

10 Strict Pull-ups

— then —

Run, 800 m

Complete in teams of 2.

Run together and alternate each movement for the 10 rounds.

Partner A performs 10 hang clusters, partner B performs 10 burpees, partner A performs 10 strict pull-ups, partner B performs 10 hang clusters, etc…