CrossFit Shelby – Competition
A. CONDITIONING
Metcon (Time)
5 ROUNDS FOR TIME
200m Row
12 Toes to Bar
14 Alt. DB Hang Snatch (50/35)|(35/20)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Slow Deadbugs
Into…
AMRAP x 5 MINUTES
30 Single Unders
20 Reverse Lunges
10 Kang Squats
Workout
Metcon (Time)
5 SETS
50 Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
:30 DBL KB Floor Press Hold
-:30 Walking Rest Between Sets-
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Focus on Upper Back & Lats
(No Measure)
C. STRENGTH / GYMNASTICS
Overhead Squat (5-5-3-3-1-1-1)
5-5-3-3-1-1-1
Overhead Squat*
*Start Moderate and Build to Very Heavy
(Score is Weight)
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)