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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)

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 : Metcon (Time)

7 rounds for time of:

42.5/35kg sumo-deadlift high-pulls, 10 reps

10 ring dips

L1: Metcon (Weight)

7 rounds for time of:

42.5/35kg sumo-deadlift high-pulls, 7 reps

7 ring dips

L2: Metcon (Time)

5 rounds for time of:

35/20kg sumo-deadlift high-pulls, 10 reps

10 push-ups

Cool down run (No Measure)

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


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.



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