3.2 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 – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s


1: Clean and Jerk (10 rounds on 2:00 as heavy as poss)

Squat Clean and Split Jerk

2: Push Press (55%x 5, 60%x 5, 65%x 5)

Warm up then complete work reps.

S&C Wod

A: Metcon (Time)

Complete each of the following for time:

1) 21-15-9 reps of:

-Deadlift (315#/225#) 142.5/102.5kg

-Ring dips

*Rest 3 minutes then:

2) 9-6-3 reps of:

-Clean (225#/155#) 102.5/70kg

-Bar muscle up

L1 Pick load

L2 Pick load and Use bands for dips and muscle ups

Cool down run (No Measure)

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


B: Metcon (No Measure)

For time:

-100m 2-arm KB/DB overhead walk.

-100m 2-arm KB front rack carry (same KB/DBs used for OH walks)

*Choose a weight that is tough, but doable. Be smart. Or use a barbell.

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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