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)
No Strength today.
Metcon
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)
05:00
For time:
75 Dumbbell Push Press, pick load
This is an all out effort for time.
Metcon (Time)
15:00
For time:
75 Goblet Squats, pick load
Metcon (Time)
20:00
For time:
75 Box Jump Overs, pick height
Jump or step over the box.
Metcon (Time)
25:00
Run 800 m
This is an all out effort for time.
