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)
Strength
Bench Press (3×4 at 88% 1RM)
Pendlay Row (10-10-8-6)
S&C Wod
Team wod or FGB…
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Team Wod (Time)
Instructions will be given after the warmup. Then 3-2-1 go…
