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6.6 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: Bench Press (-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps )

2: Metcon (AMRAP – Reps)

Every 30 seconds, for as long as possible, perform:

-1x rope climb (15ft)

*When you hit muscle failure and are no longer to do a rope climb in the 30 second time frame, you are done. If you reach minute 5 (10 rope climbs), transition to legless for the remained of the sets.

S&C Wod

A: Metcon (Time)

5 rounds (20 minutes) – EMOM, complete:

-Min 1: 20m prowler push (AHAP)

-Min 2: 10x shoulder to overhead (155#/105#)

-Minute 3: 15 calories Row

-Min 4: 10m handstand walk

*Being 5 rounds, this is 100% doable. The key is being able to transition into a skill movement after the intensity of the Assault bike. If you fall behind, take a minute off and jump right back in.

L1 Pick loads, head taps

L2 Pick Loads, handstand hold.

Cool down run (No Measure)

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


B: Metcon (No Measure)

2:00 on the clock

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



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