CrossFit Shropshire – CrossFit
Toes To Bar
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
Strict Toes-To-Bar (Max Reps)
3 sets of 8-12 reps one arm at a time.
3 rounds for time of:
5 Strict Toes To Bars
5 Strict Knees-to-elbows
10 Hip & Back Extensions
20 Back Extensions
20 Hip Extensions
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Crossover Symmetry Iron Scap (No Measure)
Follow theCrossover Symmetry Iron Scap protocol.