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)
MWOD areas of need
Metcon
Metcon (Time)
6 rounds, each round for time, of:
Run, 400 m
21 Kettlebell Swings, pick load
8 Strict Pull-ups
Rest 1:1 between each round.
In teams of two, alternating complete rounds and perform 6 rounds each.
If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.
Log individual round times, not running clock times.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
