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)
A: Skipping for DUs (No Measure)
30 as slow as possible single unders
2:00 of 1 double under : 3 single unders
(If this is easy, add more reps to the DUs e.g. 3DU:3SU)
2:00 max rep unbroken DUs
(If you can’t DU spend more time on the previous stage)
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
A: Metcon (AMRAP – Reps)
Max Rep Unbroken DUs
Strength
Complete 1 OR B
1: Front Squat (1-1-1-1-1-1-1)
S&C Wod
B: 5k Run (Time)
Max Effort 5k Run
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
3 rounds, not timed:
-8x good morning (AHAP)
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
