CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Front Squat x 3
Tall Cleans x 3
Tall Jerks x 3
Rest as needed
Strength
Metcon (No Measure)
1 Clean & Jerk, pick load
Every 2 mins for 20 mins.
Start around 70% of your 1RM and build over the course of the 10 sets to something heavy for today.
Metcon
Metcon (Time)
For time:
60 Row Calories
30 Ground-to-Overheads, 135/95 lbs
15 Strict Handstand Push-ups
Time cap: 10 mins
Please adjust loading or repetitions accordingly.
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