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)
Connective Strength Deck Squats (No Measure)
3-5 rounds NFT
10-15 Deck Squats
10 Skiiers
Strength
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
1: Safety Squat Bar Box Squat (4X6 at 75%)
S&C Wod
A: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX 70% Effort to get used to paced wods.
(add on 30% of time)
LI/LII Keep to the same scaling as last time.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
3 rounds:
-60 second weighted plank (AHAP)
-60 second rest
-60 second Chinese plank hold, (AHAP)
-Rest as needed
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
