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)
Running Drills (No Measure)
Complete the running drills you need to do. The Coach will offer advice.
Posture Drill
2:00 Pose Hold
Back To Wall Pulls
Ball Of Foot Hops
Exagurated Lunges
Front To Wall Drill
Cop Drill
Crricoa
Strength
Glute Ham Bridge (10-10-10)
S&C Wod
Metcon (3 Rounds for reps)
3x Death by…..
Death By Strict Pull-up
With a continuously running clock perform:
1 Strict Pull-up in the first 1 min,
2 Strict Pull-ups in the second 1 min
3 Strict Pull-ups in the third 1 min
…
Continuing this for as long as you are able.
Death By Pistol
With a continuously running clock perform:
1 Pistol in the first 1 min,
2 Pistols in the second 1 min
3 Pistols in the third 1 min
…
Continuing this for as long as you are able.
Death By Ring Dip (Strict)
With a continuously running clock perform:
1 Ring Dip (Strict) in the first 1 min,
2 Ring Dip (Strict)s in the second 1 min
3 Ring Dip (Strict)s in the third 1 min
…
Continuing this for as long as you are able.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Play with Handstands (No Measure)
Try A,B, C,D.
A) Handsand hold against wall
B) Handstand hold free standing
C) Head taps
D) Handstand walks
Kipping Handstand Progression (No Measure)
5-15 reps
Tri-pod see-saws
Tri-pod back extension
Tri-pod to press up/wall
