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9.6 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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (No Measure)

MWOD areas of need


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.


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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