2.5 Rose Tattoo

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)

Connective Strength Deck Squats (No Measure)

3-5 rounds NFT

10-15 Deck Squats

10 Skiiers

Strength

Skipping for DUs (No Measure)

30 as slow as possible single unders

2:00 of 1 double under : 3 single unders

(If this is easy, add more reps to the DUs e.g. 3DU:3SU)

2:00 max rep unbroken DUs

(If you can’t DU spend more time on the previous stage)

1: Overhead Squat (1 Rep max)

S&C Wod

Metcon (Time)

For time:

20 Kettlebell Swings, 70/53 lbs

30 Toes To Bars

Run, 400 m

LI: 24/16kg, KTE

LII: Choice of weight, Sit Ups or toes to wall, less reps.

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:

-60 second weighted plank (AHAP)

-60 second rest

-60 second Chinese plank hold, (AHAP)

-Rest as needed

Then 2:00 on the clock

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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire