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14.6 Determined

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)

Stretch areas you need to improve


Metcon (Time)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

25 Mountain Climbers

20 Kettlebell Swings

15 Wall Ball Shots

10 Alternating Reverse Lunges with Dumbbells

5 Strict Pull-Ups

Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 strict pull-ups, then Partner B does 25 mountain climbers…and so on.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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