CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
CFS Warm Up (No Measure)
5-15 reps, 3x through
Press Ups
Sit Ups (GHDs)
Air Squats
Mwod
Pull Ups
Hip Extensions
Overhead Squats
Mwod
Strength
Metcon (Weight)
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%
Metcon
Metcon (Time)
Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
