15.1 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)

Test yourself on the word today.


Metcon (6 Rounds for time)

6 rounds, each round for time, of:

10 Strict Pull-ups

15 Toes-to-bars

20 Push-ups

25 Wall Balls, 20/14 lbs, 10 ft

Complete 1 round every 5 mins.

Log individual round times, NOT running clock times. You will keep these times for future comparisons, with your goal to be improved consistency across the six rounds, and lower total times – the sum of your six round times.

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