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 – 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
S&C Wod
A: Metcon (Time)
“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
L1/L2 Scale as needed.
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)
2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.
