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)
MWOD areas of need
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 30 mins of:
Run, 400 m
30 Box Jump/Step-ups
30 Wall Balls, pick load
“Dissecting Kelly”
In teams of two, complete as many rounds as possible. Team members will alternate tasks, with only one member working at any one time. Thus, partner A will run 400 m, partner B will perform 30 box jumps, partner A will perform 30 wall balls, and partner B will run 400 m – and so on for 30 mins.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
