5.6 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)

Complete as many rounds as possible in 30 mins of:

Row, 300/250 m

30 Kettlebell Swings, pick load

20 Dumbbell Push Press, pick load

25/15 Assault Bike Calories

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible.

Station 1 – Row

Station 2 – Kettlebell Swings

Station 3 – 2Dumbbell Push Press

Station 4 – Assault Bike Calories

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga