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7.6 Determined

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)

Work on your one of your Targets. Sets, reps, quality reps, time etc.

Metcon

Metcon (AMRAP – Reps)

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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