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)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
S&C Wod
RX : Metcon (Weight)
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)
Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
L1: Metcon (Weight)
Dumbbell Turkish get-up 1-1-1 reps (left arm)
Dumbbell Turkish get-up 1-1-1 reps (right arm)
Single-arm dumbbell overhead squat 1-1-1 reps (left arm)
Single-arm dumbbell overhead squat 1-1-1 reps (right arm)
Single-arm dumbbell snatch 1-1-1 reps (left arm)
Single-arm dumbbell snatch 1-1-1 reps (right arm)
L2: Metcon (Weight)
Dumbbell Turkish get-up 3-3-3 reps (left arm)
Dumbbell Turkish get-up 3-3-3 reps (right arm)
Single-arm dumbbell overhead squat 3-3-3 reps (left arm)
Single-arm dumbbell overhead squat 3-3-3 reps (right arm)
Single-arm dumbbell hang power snatch 3-3-3 reps (left arm)
Single-arm dumbbell hang power snatch 3-3-3 reps (right arm)
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Tabata Ab Crusher SF74 (AMRAP – Reps)
Tabata 20:10 for 7:00
Sit Up Rows (feet off floor)
Hip Thrusts (on shoulders)
MWOD
Get on and mwod areas of need. After this wod work opening your hip flexors.
DON’T walk out of the gym without mwoding please.
