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)
Strength
Bench Press (10-10-8-6)
Bench Press 1×10 at 50% 1RM
Bench Press 1×10 at 65% 1RM
Bench Press 1×8 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Hang conditioning 1.0 (No Measure)
i Passive hang :10 – 1:00
ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)
iii Arch hang :10 – :30
iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets
S&C Wod
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Metcon (Time)
Complete as many rounds as possible in 12 mins of:
5 Snatch Grip Pendlay Rows
7 Push Press, 40/30 kg
9 Pull-ups
