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1.5 Hell or Hallelujah

CrossFit Shropshire – CrossFit

Warm-up

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)

Assistance

Ring Archer Rows/Press Ups (No Measure)

1-5 Sets

In Row position 2 Ring Archer hold each arm

In deep Press Up position 2 Ring Archer hold each arm

Then

1-5 Sets

2-6 Ring Archer Rows each arm

2-6 Ring Archer Press Ups each arm

Turkish Get Ups (No Measure)

1-5 sets

1 TGU Each arm with heavy KB

1 TGU Each arm with barbell

Metcon

RX: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

LI: Dirty Thirty (Time)

For Time:

30 Box jumps, 24″

30 Jumping pull-ups

30 Kettlebell swings, 1 pood

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45#

30 Back extensions

30 Wall ball shots, 20#

30 Burpees

30 Double unders

LII: Metcon (Time)

For Time:

30 Box jumps, 24″

30 Jumping pull-ups

30 Kettlebell swings, 1 pood

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45#

30 Back extensions

30 Wall ball shots, 20#

30 Burpees

30 Double unders

Scale movements as needed

Cool down run (No Measure)

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

Assistance

Ring Archer Pull Ups (No Measure)

2-5 sets

2-6 ring pull up to archer each arm (Or jump into the pull up)

2-6 ring archer pull ups

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders

Ankles

Crossover Symmetry

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