CrossFit Shropshire – CrossFit
Warm-up
Warm up run 10-400m + MWOD (No Measure)
Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
S&C Wod
Metcon (Time)
RX
21-15-9 reps, for time of:
Bench Press, 1x bodyweight
Bar Muscle-up
Metcon (Time)
L1
21-15-9 reps, for time of:
Bench Press, 3/4 x bodyweight
Chest to bar pull ups
Parallel bar dips
Metcon (Time)
L2
21-15-9 reps, for time of:
Bench Press, 1/2 x bodyweight
Jumping chest to bar muscle ups
Jumping parallel bar dips
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
MWOD
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
