Front squat…

CrossFit Shropshire – CrossFit

Warm-up

ME lift (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good.

Strength

Front Squat (5-5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 10 mins of:

Wall Ball, 20/14 lbs, 4 mins

Kettlebell Swing, 53/35 lbs, 3 mins

Toes-to-bar, 2 mins

Squat Clean, 1 min

Assistance

Good Mornings (5×5)

Reverse Hypers (5×5)

Cool down

Ladders (No Measure)

Movement patterns to increase agility!
Run 200m post wod.

Then hit assistance then ladder drills.

Intent

Front squats then a WOD. New way to plan workouts now!