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

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.



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