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5.7 Sunshine Highway


Christmas Party 3rd December 1900hrs at the River Side. If you’re coming ensure you have entered the draw for the secret Santa! All are welcome and can come for a drink or two if timings don’t fit. Also we will plan an xmas wod/drinks at the box too if you can’t make the meal.

CrossFit Shropshire – CrossFit

Toes To Bar
Single Arm
Shoulder Stability

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

Pike Toes to Bar Skill (No Measure)

i) Pike Toes to Bar on Floor

ii) Pike Toes to Bar on Incline

Complete 6-10 Quality reps per set before you progress to level ii or increase incline.


Kolkov press (3 Rep Max)

Cycle Test

Toes-To-Bar (Max Reps)


Metcon (Time)


Pull Ups

Toes To Bar

Cool down

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

Kipping TTB (No Measure)

Kipping (TTB Pike)

i) On rings 10 Dish/Arch swings

ii) 10 kipping Straight leg raises, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.

Kipping (TTB Tuck and Kick)

i) On rings 10 Dish/Arch swings

ii) 10 kipping Tuck and kick to max height, to 45, 90, 135 degrees, rings. Ensure you flow and connect the 10.

KEEP back inline with the rig on the up phase. Only go as high as you can with the kick.


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