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)
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Dumbbell Thrusters
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
Metcon
Metcon (AMRAP – Rounds)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Step-Overs
9 Dumbbell Push Press
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
