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)
Today has a brill conditioning piece. No Strength today…
Metcon
Metcon (Time)
Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
24/10/18