2.6 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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

No Strength today.


Metcon (Time)

100 rounds for time of:

3 Kettlebell Swings, pick load

2 Goblet Squats, pick load

1 L Arm Kettlebell Push Press, pick load

1 R Arm Kettlebell Push Press, pick load

Complete in teams of 2. The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 m before he or she may receive it back from his or her partner.

Metcon (Time)


For time:

75 Dumbbell Push Press, pick load

This is an all out effort for time.

Metcon (Time)


For time:

75 Goblet Squats, pick load

Metcon (Time)


For time:

75 Box Jump Overs, pick height

Jump or step over the box.

Metcon (Time)


Run 800 m

This is an all out effort for time.

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