11.1 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)

Just wod today

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 20 mins of:

8 Hanging Knee Raises

10 Dumbbell Hang Clean & Jerks, pick load

14/12 Row Calories