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1.3 MFC

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 – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: 1 1/4 Front Squat (10 rounds Every 90 seconds )

Aim to hit 100% of squat clean in this training day max.

2: Metcon (AMRAP – Reps)

8 rounds (16 minutes) – EMOM, perform:

-Odd minute: 6-10x odd object Ground to Shoulder (100#/70#. Goal here is to hit around :40 of work so choose reps accordingly.)

-Even minute: Max rep unbroken bar muscle up

L1 pick load, use bands

L2 pick load, pull ups/bands.

S&C Wod

Cool down run (No Measure)

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

A: Metcon (Time)

Complete 50-40-30-20-10 reps of:

-Wallball (20#/14#)

-Russian KB swing (32kg/24kg)

L1 Pick loads

L2 Pick loads, light and same reps or heavy and less reps. Your call on the output this time.


B: Metcon (No Measure)

3 rounds-

-Max effort Chinese/face up plank hold (45#/25#)

*For these, you will be parallel to the floor but have your shoulders and feet up on 20″ boxes. The weight will be placed on your core/belly and you will stay supine for as long as possible. Rest as needed between sets.

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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