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
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
1: Push Press (7-7-7-7)
No need for chains, on the minute work
S&C Wod
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
LI Scale the OHS weight
LII Lighterbar, fornt Squat if needs be, 200-400m, rounds
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, not for time:
-12x reverse hyper (AHAP)
-10x standing evil wheel (you can use a barbell if you don’t have a wheel)
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
