CrossFit Shropshire – CrossFit
Strength
H’s Muscle Up Strength (No Measure)
A-Passive Bar Hang :30-1:00
B-Active Bar Hang :30-1:00
C-Chin Over Bar Hold :15-:30
D-Head Under Bar Hold :15-:30
Repeat C then D
E-Ring Rows 5-15
F-Dips 5-15
Repeat E then F
G- Negative Muscle Ups 5-10
H-Jumping Muscle Ups 5-10
I-Hollow Body Hold :30
J-Arch Hold :30
Repeat I then J 3 times in total.
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP:
15x Shoulder to Overhead (95/65)
20x DB Snatch 10/10 (40/30)
10x V- up
Cycle Test
Metcon (AMRAP – Reps)
Max Reps Strict:
Muscle Ups
Pull Ups
CTB
Ring Dips
Dips
(pick one or two movements, use a band if needed)
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