CrossFit Shropshire – CrossFit
Warm-up
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)
Assistance
Ring Archer Rows/Press Ups (No Measure)
1-5 Sets
In Row position 2 Ring Archer hold each arm
In deep Press Up position 2 Ring Archer hold each arm
Then
1-5 Sets
2-6 Ring Archer Rows each arm
2-6 Ring Archer Press Ups each arm
Turkish Get Ups (No Measure)
1-5 sets
1 TGU Each arm with heavy KB
1 TGU Each arm with barbell
Metcon
Rx: Metcon (Time)
5 rounds for time of:
30 Hip Extensions
Handstand Walk, 50 ft
Walking Lunge, 150 ft
LI: Metcon (Time)
5 rounds for time of:
20 hip extensions
handstand walk 25 feet (or attempts)
Lunge 150 feet
LII: Metcon (Time)
5 rounds for time of:
10 hip extensions
Tall bear walk 25 feet
Lunge 100 feet
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Ring Archer Pull Ups (No Measure)
2-5 sets
2-6 ring pull up to archer each arm (Or jump into the pull up)
2-6 ring archer pull ups
Cool down
MWOD (No Measure)
Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders
Ankles
Crossover Symmetry
