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
Strength
HPC: Metcon (Weight)
3 Box Back Squats, 60% 1RM
Every 1 min for 8 mins.
S&C Wod
RX : Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
10 Toes-to-bars
20 Double Unders
LII: Knees to chest. 10 DUs.
LI: T2B sub of choice. :30 Max DUs or single unders.
L1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
10 Knees to Chest
10 Double Unders
L2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
10 Wall Bar Leg Raise
:30 of Max SU and or Double Under attempts
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.
