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)
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
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
