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 (Weight)
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
Metcon
Metcon (Time)
Every 1 min for 16 mins, alternating between:
A-Row, 200/150 m
B-15 Strict Handstand Push-ups
C-15 Box Jump Overs, 24/20 in
D-Ring Front
Leaning Rest, 30 secs
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga