7.2 Summer 17

Announcements

Important Info 1: Yoga is on Tuesdays 1900-2000hrs, only £6 paid to Lydia.
Important Info 2: Get on and Row 250m for time this week. It is the cycle test.

CrossFit Shropshire – CrossFit

Weightlifting

Paused Front Squat (5×3)

Clean Pull + Hang Squat Clean + Front Squat + Split Jerk (1-1-1-1-1)

Split Jerk (1 RM)

Stamina

Metcon (No Measure)

3 rounds NFT

10x RDL (AHAP- Unbroken)

20x 1 arm KB Overhead Squat-10/side

15x V- up

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min. Ascending ladder:

(2/4/6/8/10…)

Wall Ball

Toes to Bar

Box Jump