CrossFit Shropshire – CrossFit
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 18 mins, alternating between:
10 L Arm Landmine Press, pick load
10 R Arm Landmine Press, pick load
10 Supine Ring Rows
Plank Hold, 1 min
8-10 L/8-10 R Landmine Press- 21X1 tempo
8-10 Supine Ring Rows- 2111 tempo
Plank Hold- 45 secs-1 min
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 12 mins of:
4 Strict Handstand Push-ups
8 Strict Pull-ups
12 Lateral Box Step-ups
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