4.6 Determined

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)

Work on your one of your Targets. Sets, reps, quality reps, time etc.

Metcon

Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings

400 Meter Run*

75 Barbell Thrusters

400 Meter Run

50 Strict Pull-Ups

400 Meter Run

75 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga