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7.6 Linchpin A

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.

Posture Drill

2:00 Pose Hold

Back To Wall Pulls

Ball Of Foot Hops

Exagurated Lunges

Front To Wall Drill

Cop Drill


S&C Wod

Overhead Squat (5:00 to find 1RM)

Metcon (AMRAP – Reps)

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00 perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00 perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00 perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats


Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squat.

Log total reps completed.

Cool down run (No Measure)

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


Play with Handstands (No Measure)

Try A,B, C,D.

A) Handsand hold against wall

B) Handstand hold free standing

C) Head taps

D) Handstand walks

Kipping Handstand Progression (No Measure)

5-15 reps

Tri-pod see-saws

Tri-pod back extension

Tri-pod to press up/wall


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