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1.1 TFoA

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)

Strength

Bench Press (5-3-1-1-1)

Pull-ups (Max Rep Strict, Kipping,)

S&C Wod

Metcon (Time)

For time:

75 Pull-ups

Row, 500 m

75 Push-ups

Row, 500 m

50 Pull-ups

Row, 500 m

50 Push-ups

Row, 500 m

25 Pull-ups

Row, 500 m

25 Push-ups

Row, 500 m

Cool down run (No Measure)

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

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