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)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
S&C Wod
RX : Metcon (Time)
For time:
100 Double Unders
50 Row (calories)s
25 Weighted Box Step-ups, 45/30 lbs, 24/20 in
20/15kg
L1: Metcon (Time)
For time:
100 Double Unders
50 Row (calories)s
25 Weighted Box Step-ups, 45/30 lbs, 24/20 in
20/15kg
Scale double unders to 3:00 work, 25,50 or 75 reps.
L2: Metcon (Time)
For time:
100 Single Unders
50 Row (calories)s
25 Weighted Box Step-ups, 10/5 kg, 20/12 in
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Work on the skills you need. The focus for IWMFLY too.
MWOD
Get on and mwod areas of need. After this wod work opening your hip flexors.
DON’T walk out of the gym without mwoding please.
