CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.)
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 12 mins of:
12/9 Row Calories
18 Kettlebell Swings, 24/16 kg
Overhead Plate Hold, 45/25 lbs
Complete in teams of 3.
Teammate 1: Row Calories + Kettlebell Swings
— then —
Overhead Plate Hold
(while next teammate completes the same work)
The flow of both portions of this workout (A/B) will be that the working partner will move through the first 2 “active” stations as quickly as possible and when that partner commences the hold, the next teammate may start on the row/assault bike. At all times 1 teammate will be working, 1 will be holding and 1 will be resting.
Rest 8 mins, and when the running clock reaches 20:00 start B…
Complete as many rounds as possible in 12 mins of:
12/9 Assault Bike Calories
6 L/6 R Single Arm Dumbbell Push Press, 55/35 lbs
Kettlebell Front Rack Hold, 24/16 kg
Complete in teams of 3.
Teammate 1: Assault Bike Calories + Single Arm Dumbbell Push Press
— then —
Kettlebell Front Rack Hold
(while next teammate completes the same work)
Single Arm Dumbbell Push Press- non-working arm is holding dumbbell in the front racked position while working arm performs push press
