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)

I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)

10:00 to find your max rep unbroken

Single unders

Double unders

Triple unders

S&C Wod

RX : Metcon (Time)

For time:

9 Power Cleans, 85% 1RM

9 Toes-to-bars

Hollow Rock, 1:30

6 Power Cleans, 85% 1RM

6 Toes-to-bars

Hollow Rock, 1 min

3 Power Cleans, 85% 1RM

3 Toes-to-bars

Hollow Rock, 30 secs

L1: Metcon (Time)

For time:

9 Power Cleans, 75% 1RM

9 Knees-elbows

Hollow Rock, 1:30 hands by side

6 Power Cleans, 75% 1RM

6 Knees-elbows

Hollow Rock, 1 min hands by side

3 Power Cleans, 75% 1RM

3 Knees-elbows

Hollow Rock, 30 secs hands by side

L2: Metcon (Time)

For time:

9 Power Cleans, pick load

9 Wall bar leg raise

Hollow Rock, with pole

6 Power Cleans, pick load

6 Wall bar leg raise

Hollow Rock, with pole

3 Power Cleans, pick load

3 Wall bar leg raise

Hollow Rock, 30 secs with pole

This is an 8:00 wod, scale as such.

Cool down run (No Measure)

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


Work on the skills you need. The focus for IWMFLY too.


Get on and mwod areas of need. After this wod work opening your hip flexors.

DON’T walk out of the gym without mwoding please.

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