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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

Test yourself on the word today.


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

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