8.6 Effective

CrossFit Shropshire – CrossFit

View Public Whiteboard

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)

MWOD areas of need

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 5 mins of:

5 Dumbbell Box Step Overs, pick load

10 Dumbbell Push Press, pick load

Complete as many rounds as possible in 5 mins of:

5 Devil Press, pick load

15 Air Squats

Complete as many rounds as possible in 5 mins of:

5 Strict Pull-ups

10 Push-ups

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga