CrossFit Shropshire – CrossFit
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 30 mins of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings, pick load
10 Dumbbell Box Step Overs, pick load
5 Strict Pull-ups
In teams of two, alternating movements throughout. Partner A starts with 25 air squats, partner B then performs 20 mountain climbers, partner A then performs 15 kettlebell swings, partner B does 10 dumbbell box step overs, partner A does 5 strict pull-ups, then partner B does 25 air squats…and so on.
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
