13.1 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


Pull Ups

Hip Extensions

Overhead Squats



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 (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

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