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14.1 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:

4 Front Squats, pick load

12 Supine Ring Rows

L Side Plank, 1 min

R Side Plank, 1 min

Front Squats- 3111 tempo

10-12 Supine Ring Rows- 2111 tempo

Side Plank- 45 secs-1 min


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 mins of:

12/9 Assault Bike Calories

12 Bumper Plate Ground-to-Overheads, pick load

12 Box Step-ups

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