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 85% 1RM)
Hang conditioning 1.0 (No Measure)
i Passive hang :10 – 1:00
ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)
iii Arch hang :10 – :30
iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets
S&C Wod
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
