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)
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)
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.
