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)
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
Metcon
Metcon (Time)
For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75 lbs)
20 Toes to Bar
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
