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)
Work on your one of your Targets. Sets, reps, quality reps, time etc.
Metcon
Metcon (Time)
Complete as many rounds as possible in 30 mins of:
Row, 300/250 m
30 Kettlebell Swings, pick load
20 Dumbbell Push Press, pick load
25/15 Assault Bike Calories
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible.
Station 1 – Row
Station 2 – Kettlebell Swings
Station 3 – 2Dumbbell Push Press
Station 4 – Assault Bike Calories
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga