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)
Running Drills (No Measure)
Complete the running drills you need to do. The Coach will offer advice.
Posture Drill
2:00 Pose Hold
Back To Wall Pulls
Ball Of Foot Hops
Exagurated Lunges
Front To Wall Drill
Cop Drill
Crricoa
Strength
Strong Lifts A (3 Rounds for weight)
Back Squat 5×5
Bench Press 5×5
Bent Over Row 5×5
S&C Wod
Metcon (Time)
3 rounds for time of:
Yoke Carry, 500/350 lbs, 50 ft
5 Squat Snatches, 155/105 lbs
Rest 5:00
2 rounds for time of:
Yoke Carry, 500/350 lbs, 100 ft
10 Squat Snatches, 135/95 lbs
Rest 5:00
For time:
Yoke Carry, 200 m
20 Squat Snatches, 115/80 lbs
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Play with Handstands (No Measure)
Try A,B, C,D.
A) Handsand hold against wall
B) Handstand hold free standing
C) Head taps
D) Handstand walks
Kipping Handstand Progression (No Measure)
5-15 reps
Tri-pod see-saws
Tri-pod back extension
Tri-pod to press up/wall
