Announcements
New Cycle starting Monday! Focus on running skill and single arm strength…
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: Jennifer (AMRAP – Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
Male 1.5poods / Female 1pood
1 pood = 16kg
L1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 26
minutes of:
8 pull-ups
12 kettlebell swings, 1.5 pood/1 pood*
16 box jumps, 24-inch box/20-inch* box
*Scale as needed, up or down (harder or easier). Complete each movement unbroken, scale as such.
L2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20
minutes of:
10 jumping pull-ups
15 kettlebell swings, 1 pood/.5 pood*
20 box jumps, 16-inch box/12-inch* box
*Scale as needed, up or down (harder or easier). Complete each movement unbroken, scale as such.
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 ankles and starting the recovery on them.
DON’T walk out of the gym without mwoding please.
