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 (No Measure)
Work on your one of your Targets. Sets, reps, quality reps, time etc.
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
