17.1 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)

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load

10 R Arm Landmine Press, pick load

10 Supine Ring Rows

Plank Hold, 1 min

8-10 L/8-10 R Landmine Press- 21X1 tempo

8-10 Supine Ring Rows- 2111 tempo

Plank Hold- 45 secs-1 min

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 mins of:

4 Strict Handstand Push-ups

8 Strict Pull-ups

12 Lateral Box Step-ups