2.3 Rose Tattoo

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)

Fat Bar Hold (No Measure)

3x Deadlift a fat bar with your 70-100% 1 rep max FBDL and hold it for as long as possible

Use blocks if you do not want to work a deadlift early on in the session.


ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

1: Fat Bar Deadlift (1 Rep Max )

S&C Wod

A: Metcon (Time)

5 rounds for time of:

Run, 200 m

Strict Chin-up, 1 min

12 V-ups

Add Chin-Up rep scores to your Notes for each round.

LI: Chin-up sub of choice.

LII: Chin-up sub of choice. Sit-ups.

*15min time cap

*Record total reps and time

Cool down run (No Measure)

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


B: Metcon (No Measure)

3 rounds, not for time:

-12x reverse hyper (AHAP)

-10x standing evil wheel (you can use a barbell if you don’t have a wheel)

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