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)
Assistance
Ring Archer Rows/Press Ups (No Measure)
1-5 Sets
In Row position 2 Ring Archer hold each arm
In deep Press Up position 2 Ring Archer hold each arm
Then
1-5 Sets
2-6 Ring Archer Rows each arm
2-6 Ring Archer Press Ups each arm
Turkish Get Ups (No Measure)
1-5 sets
1 TGU Each arm with heavy KB
1 TGU Each arm with barbell
Metcon
RX: Metcon (Time)
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
LI: Metcon (AMRAP – Rounds and Reps)
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
10 pull-ups
10 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift.
LII: Metcon (AMRAP – Rounds and Reps)
On a 25-minute clock with a partner:
Complete as many rounds as possible in 20 minutes of:
50 single-unders
10 strict banded pull-ups
10 low box push-ups
50-meter sprint
Then, 5 minutes for each partner to find a heavy deadlift
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Ring Archer Pull Ups (No Measure)
2-5 sets
2-6 ring pull up to archer each arm (Or jump into the pull up)
2-6 ring archer pull ups
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Ankles
Crossover Symmetry
