7.3 Rose Tattoo

CrossFit Shropshire – CrossFit

Warm-up

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.

Fat Bar Hold (No Measure)

3x Deadlift a fat bar with your 70-100% 1 rep max FBDL and hold it for as long as possible

Use blocks if you do not want to work a deadlift early on in the session.

Strength

ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

1: Box Squat (Low Bar Back Squat) (5 Rep max)

S&C Wod

A: Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Cool down run (No Measure)

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

Assistance

B: Metcon (No Measure)

3 rounds, not for time:

-12x reverse hyper (AHAP)

-Cadance Run, 1:00 at 92bpm, 0:30 at 100bpm

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire