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3.2 Hell or Hallelujah

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)

Assistance

Ring Archer Rows/Press Ups (No Measure)

1-5 Sets

In Row position 2 Ring Archer hold each arm

In deep Press Up position 2 Ring Archer hold each arm

Then

1-5 Sets

2-6 Ring Archer Rows each arm

2-6 Ring Archer Press Ups each arm

Turkish Get Ups (No Measure)

1-5 sets

1 TGU Each arm with heavy KB

1 TGU Each arm with barbell

Metcon

A: Metcon (Time)

For time:

100 Double Unders
Rest 3:00 then complete wod

RX: Metcon (Time)

10 rounds for time of:

15 Deadlifts, 135/95 lbs

15 Push-ups

LI: Metcon (Time)

10 rounds for time of:

15 Deadlifts, Choice kg

15 Push-ups

LII: Metcon (Time)

10 rounds for time of:

10 Deadlifts, Choice kg

10 Push-ups (Worm)

Cool down run (No Measure)

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

Assistance

Ring Archer Pull Ups (No Measure)

2-5 sets

2-6 ring pull up to archer each arm (Or jump into the pull up)

2-6 ring archer pull ups

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders

Ankles

Crossover Symmetry

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