6.3 MFC

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 – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s


1: 1 1/4 Front Squat (10 Rounds Death By, AHAP)

-1x 1 and 1/4 front squat (Work up to a max for the day)

2: Metcon (AMRAP – Reps)

5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 0:30 shuttle run

-Even minute: Max rep unbroken muscle up

L1/L2 scale distance, use bands scaled muscle ups.

S&C Wod

A: Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

-30x SDHP 20/15kg

-15x 2-arm Russian KB swing (24kg/16kg)

-30x SDHP 20/15kg

-10x 2-arm KB thruster (24kg/16kg)

-30x SDHP 20/15kg

-5x 2-arm KB snatch (24kg/16kg)

L1/L2 Scale weights for fast and safe movement.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


B: Metcon (No Measure)

30 reps, not for time:

-Barbell Turkish get up, 15 R/15L (AHAP but focusing on smooth, controlled movements).

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.

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