9.6 Force

CrossFit Shropshire – CrossFit

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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 (Time)

10 rounds for time of:

Run, 400 m

30 Wall Balls, 20/14 lbs

20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

In teams of 2, alternating each movement for 10 rounds. Partner A runs 400 m, partner B performs 30 wall balls, partner A performs 20 dumbbell box step overs, partner B runs 400 m, etc…