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11.6 Effective

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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

MWOD areas of need


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.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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