12.1 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Every 2 mins for 16 mins, alternating between:

8/8 Split Stance Romanian Deadlifts, pick load

8/8 Single Arm Dumbbell Rows, pick load

Split Stance Romanian Deadlifts- 4011 tempo

Single Arm Dumbbell Rows- 2111 tempo

Metcon

Metcon (Time)

10 rounds for time of:

12 Kettlebell Swings, pick load

9 Push-ups

6 Toes-to-bars

Toes-to-bars or Hanging Leg Raises