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)
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
Rest until relatively recovered, and then…
Metcon
Metcon (No Measure)
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
