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)
The 8:00 EMON is all you need today
Metcon
Metcon (No Measure)
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Assault Bike (or Rowing)
20 Dumbbell Squats (55/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (55/35 lbs)
800 Meter Run
12/12/18
