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: Kutschbach (Time)
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
125/95lb for lady weight rx
L1: Metcon (Time)
7 rounds for time of:
11 back squats, 135-lb./95-lb.
10 jerks, 115-lb./75-lb.
L2: Metcon (Time)
5 rounds for time of:
11 back squats, 95-lb/65-lb.
10 jerks, 75-lb./45-lb.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Work on the skills you need. The focus for IWMFLY too.
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.
