CrossFit Shropshire – CrossFit
Toes To Bar
Warm up/Skill Transfer
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)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Strict Toes-To-Bar (Max Reps)
3 sets of 8-12 reps one arm at a time.
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#
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Crossover Symmetry Iron Scap (No Measure)
Follow theCrossover Symmetry Iron Scap protocol.