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
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
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.