We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

1.1 The Green Fields of France

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)

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.

Strength

1: Back Squat ((3-3-3-5) 5 Rep max)

S&C Wod

A1: Knees To Elbow (Max Reps)

A2: Toes-To-Bar (Max reps)

A3: Metcon (Time)

For time:

30 Lunge With Med Ball Overheads, 20/16 lbs

30 Wall Balls, 20/16 lbs

Run, 400 m

20 Lunge With Med Ball Overheads, 20/16 lbs

20 Wall Balls, 20/16 lbs

Run, 400 m

10 Lunge With Med Ball Overheads, 20/16 lbs

10 Wall Balls, 20/16 lbs

Run, 400 m

15:00 Time Cap

Cool down run (No Measure)

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

Assistance

B1: Strict Pull Ups (Max Reps)

Strict Pull Ups

B2: 30 Sit Ups (30 Ab Mat Sit Ups)

30 Ab MAt Sit Ups

Search

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy