12.6 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 (Time)

For time:

Relay Run, 1600 m

— then —

20 rounds of:

4 Supinated Strict Pull-ups

8 Ring Dips

12 Push-ups

16 Air Squats

— then —

Relay Run, 1600 m

“Beach Muscles”

Complete in teams of two, with only one partner working at a time. Alternate full rounds for the 20 rounds (10 each).

Relay Run- alternating 400 m

Ring Dips or Stationary Dips


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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