1.3 Chop Suey!

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)

Connective Strength Deck Squats (No Measure)

3-5 rounds NFT

10-15 Deck Squats

10 Skiiers


1: Weighted Strict Chin-up (10 Rounds Death By, AHAP)

Strict, No shoulder swing or Kip
-1x 1 and 1/4 front squat (Work up to a max for the day)

S&C Wod

A: Metcon (Time)

Fast Fran

Sub 6:00 Fran

Scale accordingly

Cool down run (No Measure)

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


B: Metcon (No Measure)

30 reps, not for time:

-Barbell Turkish get up, 15 R/15L (AHAP but focusing on smooth, controlled movements).

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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