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 Deck Squats (No Measure)
3-5 rounds NFT
10-15 Deck Squats
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
1: Front Squat (4X6 at 80%)
A: Jackie (Time)
50 Thrusters, 45#
LI A 1000m, 15/7kg, less pull ups rx no band.
LI B 1000m, 15/7kg, band.
LII 1/2 Angie.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
B: Metcon (No Measure)
-60 second weighted plank (AHAP)
-60 second rest
-60 second Chinese plank hold, (AHAP)
-Rest as needed
Then 2:00 on the clock
-Ass to grass squat, use squat stands to force yourself into heels to ass depth.