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)
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.
Strength
1: Pendlay Row (5 x 3 80%)
Snatch Grip, add chains
S&C Wod
A: Metcon (Time)
5 rounds for time of:
Row, 500 m
7 Thrusters, 135 lbs
LI run 400m, 115 lbs
LII run 100-400m, Try to do 95 lbs
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, not timed:
-8x good morning (AHAP)
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
