2.1 Force

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)

Jut the word today

Metcon

Metcon (Time)

5 rounds, 3 mins each of:

Run, 400 m

8 Strict Pull-ups

max reps in remaining time, Dumbbell Box Step Over, pick load

Rest 2 mins between each round.