5.6 Effective

Jun 8, 2019

Graham Carless

1 min read

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 – Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)

80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.