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1.1 MFC

CrossFit Shropshire – CrossFit


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)

Connective Strength – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: Barski snatch (10 rounds on 2:00 as heavy as poss)

3x high hang squat snatch without straps

2: Back Squat (Back squat: Warm up, then: -70%x 3 reps, 80%x 3 r)

S&C Wod

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

A: Metcon (AMRAP – Reps)

5 rounds

Complete AMRAP in 3 minutes of:

-3x ground to overhead (155#/115#)

-6x ring dips

-9x chest to bar pull ups

*Rest 1 minute between each AMRAP.

L1 Pick load, bar dips, standard pull ups

L2 Pick load, bench dips, bar rows


B: Metcon (No Measure)

3 rounds, not timed:

-20x Standing Russian twist, 10R/10L (AHAP…google it if you are unfamiliar with the movement)

-5x Pause barbell back extensions (AHAP…Pause for 3 seconds at the top of the movement. In other words at full extension.)

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.


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