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7.1 Effective

CrossFit Shropshire – CrossFit

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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)

2 rounds for quality of:

R Banded Pallof Hold, 30 secs

L Banded Pallof Hold, 30 secs

R Banded Lateral Monster Walk, 30 secs

L Banded Lateral Monster Walk, 30 secs

R Leg Glute Bridge Hold, 30 secs

L Leg Glute Bridge Hold, 30 secs

R Side Plank, 30 secs

L Side Plank, 30 secs

R Dynamic Bulgarian Split Squat Jump, 30 secs

L Dynamic Bulgarian Split Squat Jump, 30 secs

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 mins of:

15 Lateral Bar Burpees

15 Deadlifts, pick load

15 V-ups

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