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)
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Assistance
A1: Warm-up (No Measure)
TTB Warm Up
2:00 PNF single leg Hammie
2:00 Banded shoulder distraction, overhead
Each leg/arm
A2: Knees To Elbow (6-5-4 X2)
A3: Toes-To-Bar (6-5-4 X2)
Use Wall bar if needed
S&C Wod
Metcon (Time)
5 rounds for time of:
9 Row Calories
6 Burpees
1 Power Clean, pick load
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Pull Up Strength (No Measure)
:30 hold chin ontop of bar
:30 hold behind head, neck touching bar
:30 hold top of head touching bar
:30 on wall bar, chin over bar
