6.5 Rose Tattoo

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 if you need help to remember the set you are on.

Skipping for DUs (No Measure)

30 as slow as possible single unders

2:00 of 1 double under : 3 single unders

(If this is easy, add more reps to the DUs e.g. 3DU:3SU)

2:00 max rep unbroken DUs

(If you can’t DU spend more time on the previous stage)


Back Squat (3 rep max)

S&C Wod

A: Metcon (Time)

For time:

42 Medicine Ball Cleans, 20/14 lbs

21 Bench Press, 1x bodyweight

30 Medicine Ball Cleans, 20/14 lbs

15 Bench Press, 1x bodyweight

18 Medicine Ball Cleans, 20/14 lbs

9 Bench Press, 1x bodyweight

Cool down run (No Measure)

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


B: Metcon (No Measure)

3 rounds:

-60 second weighted plank (AHAP)

-60 second cadence run 92 bpm

-60 second Chinese plank hold, (AHAP)

-30 second cadence run 100 bpm

-Rest as needed between sets

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