1.6 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: Bench Press (70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)

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 the following for time:

-50m front rack lunge (135#/95#)

-50x toes to bar

-If you break the lunges (Bar leaves the front rack position), immediately perform a 20m backwards sled drag.

-For the toes to bar, if you break (come off the bar), immediately perform a 20m forwards sled drag.

-You must complete the 50m lunge before moving to the toes to bar.

-Keep the sled light and the set up should be a chain connected to the sled that is secured to a belt around your waist.

L1 Pick load, Knees to elbows

L2 Pick load, leg raises on wall bars


B: Metcon (No Measure)

2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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