1.1 Force

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)

Every 1:30 for 12 mins, alternating between:

Kettlebell Sumo Stiff Legged Deadlift, pick load, 1 min

Prone Banded Hamstring Curl, 1 min

Ab Wheel Roll Out, 1 min

Reverse Snow Angel, 1 min

Kettlebell Sumo Stiff Legged Deadlift- 1010 tempo

Prone Banded Hamstring Curl- 2010 tempo

Ab Wheel Roll Out- 3011 tempo

Metcon

Metcon (Time)

5 rounds for time of:

12 Dumbbell Deadlifts, pick load

9 Dumbbell Front Squats, pick load

6 Dumbbell Push Press, pick load

Dumbbell Deadlifts- touch 1 head of the dumbbell to the ground