15.6 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 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 mins of:

20/15 Assault Bike Calories

15 Devil Press, pick load

Row, 300/250 m

30 Kettlebell Swings, pick load

Rest

Complete in teams of 5, with only one teammate allowed per station (including the rest station).

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga