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)
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 minutes
Keep all sets above 75% of your 1-RM.
Metcon
Metcon (Time)
Five rounds for time of:
400 Meter Run
40 Double-Unders
10 Deadlifts (225/155 lbs)
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga