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)
Every 1:30 for 18 mins, alternating between:
12 Hanging Med Ball Hamstring Curls, pick load
10 Barbell Roll Outs
8 Supinated Barbell Bent Over Rows, pick load
10-12 Hanging Med Ball Hamstring Curls- 2111 tempo
Barbell Roll Outs- 3010 tempo
6-8 Supinated Barbell Bent Over Rows- 2111
Metcon
Metcon (Time)
For time:
Run, 400 m
75 Single Leg Kettlebell Deadlifts, pick load
50 Farmers Carry Walking Lunges, pick load
25 Dumbbell Box Step Overs, pick load