1.6 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

No Strength today.


Metcon (Time)

5 rounds, 1 min per station, for reps:

Row Calorie

Burpee Box Step Over

Bumper Plate Ground-to-Overhead, pick load

Dumbbell Renegade Row, pick load

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Complete in teams of 4. Teams get 1 rower, 1 box, 1 plate and 1 set of dumbbells. Team members rotate through the 4 work stations at 1 min intervals and all members rest at the same time.

Dumbbell Renegade Row- 1 rep is push-up + L row + push-up + R row

Fran, Jill, Caitlin and Gray crushed this last week!

Metcon (Time)


For time:

75 Dumbbell Push Press, pick load

This is an all out effort for time.

Metcon (Time)


For time:

75 Goblet Squats, pick load

Metcon (Time)


For time:

75 Box Jump Overs, pick height

Jump or step over the box.

Metcon (Time)


Run 800 m

This is an all out effort for time.

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