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)
MWOD areas of need
Metcon
Metcon (Time)
3 rounds for time of:
Row, 300 m
20 Dumbbell Hang Cleans, pick load
10 Strict Pull-ups
Complete in teams of 3 for 3 rounds each as:
Row
— Rest Station —
Dumbbell Hang Cleans
— Rest Station —
Strict Pull-ups
— Rest Station —
Teammates will attack this in a pipeline fashion. Partner A will start rowing, and once they are off, they will move to a rest station while partner B begins rowing. Once partner B finishes rowing, partner A may begin the dumbbell hang cleans and partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga