4.2 TFoA

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)

Strength

Bench Press (3×4 at 85% 1RM)

Hang conditioning 1.0 (No Measure)

i Passive hang :10 – 1:00

ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)

iii Arch hang :10 – :30

iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets

S&C Wod

Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups

Cool down run (No Measure)

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

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