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1.3 Rose Tattoo

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


ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

1: Hang Squat Clean (1 Rep Max )

Use blocks if needed

S&C Wod

A: Metcon (Time)

For time:

30 Lunge With Med Ball Overheads, 20/16 lbs

30 Wall Balls, 20/16 lbs

Run, 400 m

20 Lunge With Med Ball Overheads, 20/16 lbs

20 Wall Balls, 20/16 lbs

Run, 400 m

10 Lunge With Med Ball Overheads, 20/16 lbs

10 Wall Balls, 20/16 lbs

Run, 400 m

LI: 22-16-8 @ RXd weight

LII: MB Weight of Choice. 200m Runs OK.

*15min time cap

Cool down run (No Measure)

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


B: Metcon (No Measure)

3 rounds, not for time:

-12x reverse hyper (AHAP)

-10x standing evil wheel (you can use a barbell if you don’t have a wheel)

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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