8.1 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)

Every 2 mins for 18 mins, alternating between:

10 Dumbbell Shoulder Press, pick load

8 Strict Pull-ups

Farmers Carry, pick load, 100 m

Metcon

Metcon (Time)

3 rounds for time of:

Run, 400 m

30 Kettlebell Swings, pick load