10.6 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

MWOD areas of need

Metcon

Metcon (Time)

3 rounds for time of:

Run, 800 m

80 Wall Balls, 20/14 lbs

80 Push-ups

In teams of two, complete the run together and partition the repetitions between partners however you’d like.

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga