16.1 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Test yourself on the word today.

Metcon

Metcon (4 Rounds for time)

4 rounds, each round for time, of:

Run, 400 m

20 Dumbbell Push Press, pick load

20 V-ups

Row, 500 m

Complete 1 round every 8 mins.

Log individual round times, NOT running clock times.

V-ups or Hanging Leg Raises