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1.2 Hell or Hallelujah

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)


Single Arm Overhead Press (No Measure)

2-5 Sets

5 Single arm overhead press each arm. Use a single dumbbell.

Single Arm Dumbbell Row (No Measure)

2-5 Sets

5 single arm dumbbell rows. Pick weight.


RX: Metcon (Time)

4 rounds for time of:

25 Box Jumps, 24/20 in

25 Wall Balls, 10/6 kg, 10/9 ft

Rest 30 secs

LI: Metcon (Time)

4 rounds for time of:

20 Box Jumps, 24/20 in

20 Wall Balls, 10/6 kg, 10/9 ft

Rest 30 secs

LII: Metcon (Time)

4 rounds for time of:

20 Step Ups, 24/20 in

20 Thrusters 15/7kg

Rest 30 secs

Cool down run (No Measure)

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


Ring Archer Pull Ups (No Measure)

2-5 sets

2-6 ring pull up to archer

2-6 ring archer pull ups

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.


Crossover Symmetry



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