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 (AMRAP – Reps)
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Thrusters
20 V-Ups
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
