16.6 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)

MWOD areas of need

Metcon

Metcon (Time)

5 rounds for time of:

Run, 400 m

30 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 24/16 kg

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga