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)
Strength
Back Squat (1×4 at 90% 1RM)
Deficit Deadlift (1×8 Pick a heavy and fast load)
2-4″
S&C Wod
Metcon (Time)
For time:
15 Strict Press, 115/63 lbs
30 Burpee (Bar Facing)s
15 Push Press, 115/63 lbs
20 Burpee (Bar Facing)s
15 Push Jerks, 115/63 lbs
10 Burpee (Bar Facing)s
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
