9.6 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 – Rounds)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories of Rowing (or 9 Calories of Assault Bike)

12 Kettlebell Swings

12 Goblet Squats

12 Dumbbell Push Presses

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga