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)
For time:
Med Ball Run, pick load, 1600 m
50 Strict Pull-ups
100 Kettlebell Swings, pick load
100 Burpee Box Jump Overs
100 Kettlebell Swings, pick load
50 Strict Pull-ups
Med Ball Run, pick load, 1600 m
In teams of 2, partition the reps as you see fit.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
