CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Pronated Grip Static Hang, 1 min (accumulated if needed)
Pre-Run Warm Up Drills, 5-10 mins
10-15 Scapular Pull-ups
— then —
Rotate through the following movements at 70-85% effort for 2 sets:
Run, 200 m
10 Double Kettlebell Swings
10 Double Kettlebell Shoulder-to-Overheads
Double Kettlebell Overhead Carry, 50 ft
Metcon
Metcon (Time)
For time:
50 Burpees
— then —
200 Kettlebell Swings, pick load
200 Box Jumps
Row, 2000 m
— then —
Run, 800 m
Complete in teams of 2. Tasks after the burpee buy-in can be partitioned and completed in any order the team chooses, but only 1 partner may be working at a time – with the exception of the cash out run (done together).
Teams may need to exercise some strategy to ensure they are not in need of a rower with nothing left to do if none are available. The first team to the rower takes priority (but no throwing elbows).
