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)
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
Metcon
Metcon (No Measure)
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)
14/11/18
