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)
Take 20 minutes to build to a 2-RM Bench Press
Metcon
Metcon (No Measure)
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups
*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
