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.
