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3.3 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 – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: Paused Front Squat (10 rounds , Every :60 seconds 1 rep)

As Heavy As Poss. 5 second pause at the bottom.

2: Metcon (AMRAP – Reps)

5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 5x DB burpee box jump/step overs (24in/20in…you choose the weight but should take you around 30-40 seconds to complete)

-Even minute rope pull ups, 8 reps

L1/L2 pick loads and do regular pull ups, rows or rope walks.

S&C Wod

A: Metcon (Time)

For time

1 mile odd object Sprint

-The heaviest load carried in the fastest time wins.

-This is a sprint, pick a weight as such

-Object must be held/rested on the body, not strapped to you.

L1 Pick loads 1600m

L2 Pick loads 800m

Cool down run (No Measure)

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


B: Metcon (Time)

3 rounds-

-Max effort Chinese/face up plank hold (AHAP)

*For these, you will be parallel to the floor but have your shoulders and feet up on 20″ boxes. The weight will be placed on your core/belly and you will stay supine for as long as possible. Rest as needed between sets, but choose a weight that you can maintain position in for at least 30 seconds, on the last round.

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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