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
Cycle Test
Strict Toes-To-Bar (Max Reps)
Assistance
Dumbbell Press
3 sets of 8-12 reps one arm at a time.
Metcon
12 Days of Christmas (Time)
1 Burpee
2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65
Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..
Cool down
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
