We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

5.3 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 – 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: Paused Front Squat + Front Squat (10 Rounds Death By, AHAP)

-1x pause front squat + 1x front squat (Work up to a max for the day. For the first rep, it is a 3 second pause in the bottom position)

2: Metcon (AMRAP – Reps)

5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 20m partner banded sprint

-Even minute: Max rep strict HSPU (4″/2″…if you get less than 10 reps, eliminate the deficit or go to kipping)

L1/L2 scale distance or use bands or pike push ups or Partner assisted.

S&C Wod

A: Metcon (Time)

Complete the following for time:

-10-9-8-7-6-5-4-3-2-1 reps of: Sumo Deadlift High Pull (135#/95#)

-1-2-3-4-5-6-7-8-9-10 reps of: Overhead squat (135#/95#)

*For this you will have 10 rounds and it will be a descending ladder for the SDHP, and at the same time an ascending ladder of the OHS.

Round 1 will be 10 SDHP + 1x OHS,

Round 2 will be 9 SDHP + 2x OHS.

The final round will be 1 SDHP + 10x OHS.

L1/L2 Scale weights for fast and safe movement. Sub OHS to FS or HBBS.

Cool down run (No Measure)

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


B: Metcon (No Measure)

30 reps, not for time:

-Barbell Turkish get up, 15 R/15L (AHAP but focusing on smooth, controlled movements).

Then 2:00 on the clock

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



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy