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)
No Strength today.
Metcon
Metcon (Time)
00:00 (start at 00:00 then start the next wod at the timings below:)
Row 1000 m
This is an all out effort for time.
Metcon (Time)
05:00
For time:
75 Dumbbell Push Press, pick load
This is an all out effort for time.
Metcon (Time)
15:00
For time:
75 Goblet Squats, pick load
Metcon (Time)
20:00
For time:
75 Box Jump Overs, pick height
Jump or step over the box.
Metcon (Time)
25:00
Run 800 m
This is an all out effort for time.
