CrossFit Shropshire – CrossFit
Warm-up
Sumo deadlift
75-100 quality warm-up reps
Mwod between sets
Front to wall squats between sets.
Sumo Deadlift (12×2 At 70% add bands)
Knees To Elbow (2x Max reps)
Metcon (AMRAP – Reps)
4 rounds Fight Gone Bad Style for reps:
1:00 6′ broad jumps
1:00 GHD hip extensions
1:00 ring pull ups
1:00 bottom of squat “rest”
Cool down
Run 200m
Work on goat and Mwod
Intent
Work on wide hip strength and flexibility. The sumo dead.
Then a test of core strength.
Then a workout to improve ability on power and endurance on our legs and work on muscle up strengths.
Also spending time in the bottom of the squat. If poss perfect bottom position but Asian chair is acceptable or hold a counter balance.
