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10.6 Determined

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

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 (Time)

In teams of two, complete for time:

2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

(Tailpipe!!!!)

When the running clock reaches 10:00…

In teams of two, complete for time:

800 Meter Run (together)

120 Kettlebell Swings*

Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.

When the running clock reaches 20:00…

In teams of two, complete for time:

800 Meter Run (together)

120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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