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.
2:00 Pose Hold
Back To Wall Pulls
Ball Of Foot Hops
Front To Wall Drill
Overhead Squat (5:00 to find 1RM)
Metcon (AMRAP – Reps)
From 0:00-3:00, perform 3 rounds of:
From 3:00-6:00 perform 3 rounds of:
From 6:00-9:00 perform 3 rounds of:
From 9:00-12:00 perform 3 rounds of:
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)
Tri-pod back extension
Tri-pod to press up/wall