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5.2 MFC

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 – Shoulder Warm Up (No Measure)

Series of Weighted Bar Movements and stretches. Perform each twice with 30s Passive hang.

1. Prone Shoulder dislocations 10r

1i. Kneeling Shoulder flexion 15s

2. Supine Shoulder flexion 10r

2i. Bridge 15s

3. Standing Shoulder Extentions 10r

3i. Seated Shoulder Extention 15s


1: Squat clean + front squat + split jerk (10 rounds, Death by, AHAP)

-1x squat clean +1x front squat + 1x split jerk (Work up to a max for the day)

2: Push Press (-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set )

Warm up then complete work reps.

S&C Wod

A: Metcon (AMRAP – Reps)

Complete 3 rounds of:

-1 minute max effort row (Calories)

-1 minute rest

-1 minute max effort thruster (95#/65#)

-1 minute rest

L1/L2 Pick load

Cool down run (No Measure)

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


Complete B or C

B: Metcon (Time)

For time:

-100m 2-arm KB/DB overhead walk.

-100m 2-arm KB front rack carry (same KB/DBs used for OH walks)

*Choose a weight that is tough, but doable. Be smart. Or use a barbell.

Then 2:00 on the clock

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

C: Metcon (Time)

For time:

-400m 2-arm KB towel carry (32kg/24kg)

*This is the same as a farmers carry, but you will wrap a small towel thru the handle of the KB and perform the carry holding onto the towel.

Then 2:00 on the clock

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



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