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)
Running Drills (No Measure)
Complete the running drills you need to do. The Coach will offer advice.
2:00 Pose Hold
Back To Wall Pulls
Ball Of Foot Hops
Front To Wall Drill
Strong Lifts B (3 Rounds for weight)
Back Squat 5×5
Overhead Press 5×5
Week 1 use 50% of your 1RM. Then add 2.5kg each workout.
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 mins: Medicine Ball Runs and GTOH
Complete as many rounds as possible in 25 mins of:
Medicine Ball Run, 10/6kg, 400 m
10 Ground to Overhead 50/35kg
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Play with Handstands (No Measure)
Try A,B, C,D.
A) Handsand hold against wall
B) Handstand hold free standing
C) Head taps
D) Handstand walks
Kipping Handstand Progression (No Measure)
Tri-pod back extension
Tri-pod to press up/wall