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2.3 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: In The Hole Front Squat (10 rounds , Every :60 seconds 1 rep)

Bottom Position Front Squat/Clean Position and Squat The Bar Up
As Heavy As Poss

2: Metcon (AMRAP – Reps)

5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 10m Barbell Yoke carry (AHAP, with Chains).

-Even minute: 30 second max effort unbroken wall ball (30#/20#). If you break (I.E.: Stop moving for more than 3 seconds), apply a 20 burpee penalty to each break at the end of the EMOM.

L1/L2 pick loads

S&C Wod

A: Metcon (Time)

Complete 5 rounds for time of:

-100m sprint

-10x deadlifts (125/92.5kg)

-100m sprint

-10x pistols, alternating

L1 Pick loads

L2 Pick loads and Air Squats

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


B: Metcon (Time)

Complete the following for time:

-400m farmers carry (2x 20 KB/2x 16 KB)

*If you break/put down the KB, keep the KB where they are and immediately run back to the start point, turn around and run back to the KBs. Pick them up and continue to accomplish the 400m carry.

Then 2:00 on the clock

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



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