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)
Assistance
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.
Metcon
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.
Assistance
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.
Shoulders
Ankles
Crossover Symmetry
