6.3 Force

CrossFit Shropshire – CrossFit

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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 (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Single-Leg Glute Bridges x 10 each leg

Station 3 – Dead Bugs x 10-12 reps

https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be

https://www.youtube.com/watch?v=Ip4vd5Qw7CM&feature=youtu.be

Strength

Metcon (No Measure)

2 Bench Press, pick load

Every 2 mins for 10 mins.

Tempo- 20X0

Suggested loads per set (% 1RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+

Metcon

Metcon (Time)

3 rounds for time of:

21 Kettlebell Push Press, 16/12 kg

15 Toes-to-bars

9 Strict Handstand Push-ups

Kettlebell Push Press or Dumbbell Push Press