CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Static Ring Hang, 30-60 secs
5 Wall Slides- 1515 tempo
10 Ring Scapular Pull-ups
— then —
2 sets of:
10 Dead Bugs- 1515 tempo
Handstand Practice (freestanding or against a wall), 60 secs
— then —
2 sets of:
Row, 60 secs
1-2 Wall Climbs
5-10 Toes-to-rings
Strength
Metcon (No Measure)
2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins
Rope Climb Practice:
If you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless.
Handstand Walk Practice:
Use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down.
Muscle-up Practice:
Pick a progression to work on the aspect of your muscle-up that needs the most work.
Metcon
Metcon (Time)
2 rounds for max reps of:
Assault Bike Calorie, 3 mins
Alternating Dumbbell Squat Snatch, 50/35 lbs, 2 mins
Row Calorie, 3 mins
Ring Dip, 2 mins
