3.6 MFC Boxing Day

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: Bench Press (55%x 5, 60%x 5, 65%x 5)

S&C Wod

A: Metcon (Time)

5 rounds (20 minutes) – EMOM, complete:

-Min 1: 20m prowler push (AHAP)

-Min 2: 20x 2-arm Russian KB swing (2x 53#/ 2x 35#) 24/16kg

-Minute 3: 20m handstand walk

-Min 4: 20x 1-arm KB snatch, 10 right/10 left (53#/35#) 24/16kg

L1 Pick loads, :30 handstand hold (with wall if needed) with alternate head taps.

L2 Pick loads, 5 scorpion kicks.

Cool down run (No Measure)

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


B: Metcon (No Measure)

2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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