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)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
Strength
HPC: Metcon (AMRAP – Reps)
:10 on, :50 off: Hang Power Clean, 55% 1RM x10
The interval is 10 secs of work followed
by 50 secs of rest for 10 intervals.
Score is the total reps performed in all of the intervals
S&C Wod
RX : Metcon (Time)
21-15-9 reps, for time of:
Row (calories)
Overhead Plate Lunge, 45/25 lbs
Pull-up
L1: Metcon (Time)
15-12-9 reps, for time of:
Row (calories)
Overhead Plate Lunge, 45/25 lbs
Pull-up
L2: Metcon (Time)
21-15-9 reps, for time of:
10 cal Row each round
Overhead Plate Lunge, Choice
10 P-Bar Row each round
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Work on the skills you need. The focus for IWMFLY too.
MWOD
Get on and mwod areas of need. After this wod work opening your hip flexors.
DON’T walk out of the gym without mwoding please.
