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 (Weight)
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps
Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.
Metcon
Metcon (Time)
Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)
MWOD
Metcon (No Measure)
ROM WOD, MWOD or Kokoro Yoga
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