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)
Just the retcon today.
Metcon
Metcon (AMRAP – Reps)
In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20 Calories of Assault Bike or Concept 2 Bike Erg
20 Dumbbell Thrusters (55/35 lb DBs)
20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)
20 Pull-Ups
20 Box Jumps (24″/20″)
Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga