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 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 30 mins of:
20/15 Assault Bike Calories
15 Devil Press, pick load
Row, 300/250 m
30 Kettlebell Swings, pick load
Rest
Complete in teams of 5, with only one teammate allowed per station (including the rest station).
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
