4.6 MFC Boxing Day

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)

Connective Strength – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: Bench Press (65%x 5 reps, 75%x 5 reps, 85%x 5+ reps)

S&C Wod

A: Metcon (AMRAP – Rounds and Reps)

“Harper”. Complete as many rounds as possible in 23 minutes of:

-9x chest to bar pull ups

-15x power cleans (135#/95#)

-21x air squats

-Run 400m with 45#/25# plate

L1 Pick loads

L2 Pick Loads, make this 16:00 AMRAP

Cool down run (No Measure)

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


B: Metcon (No Measure)

2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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