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10.1 Effective

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)

3 rounds for quality of:

10 Back Squats, pick load

Rest 1 min

10 Strict Pull-ups

Rest 1 min

Hollow Rock, 45 secs

Rest 1 min

8-10 Back Squats- 30X0 tempo

8-10 Strict Pull-ups- 21X0 tempo

Hollow Rock or Hollow Hold- 30-45 secs


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 9 mins of:

6 Dumbbell Thrusters, pick load

6 Burpees

12 Kettlebell Swings, pick load

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