CrossFit Shropshire – CrossFit
Toes To Bar
Warm up/Skill Transfer
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)
Crossover Symmetry Activation (No Measure)
Follow the Crossover Symmetry Activation protocol
Strict Toes-To-Bar (Max Reps)
3 sets of 8-12 reps one arm at a time.
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol