9.1 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)

3 rounds for quality of:

10 Dumbbell Bench Press, pick load

Rest 1 min

Side Plank, 45/45 secs

Rest 1 min

8 Supinated Barbell Bent Over Rows, pick load

Rest 1 min

8-10 Dumbbell Bench Press- 2111 tempo

Supinated Barbell Bent Over Rows- 2111 tempo

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 mins of:

Run, 200 m

20 Alternating Dumbbell Snatches, pick load

Single Arm Dumbbell Overhead Walking Lunge, pick load, 80 ft

Single Arm Dumbbell Overhead Walking Lunge- 40 ft down and back, switch arm on return back