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9.3 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



Strong Lifts A (3 Rounds for weight)

Back Squat 5×5

Bench Press 5×5

Bent Over Row 5×5
Week one use 50%. Then add 2.5kg each workout.

Good Mornings (5-5-5)

S&C Wod

Metcon (Time)

8 rounds for time of:

5 Box Jumps, 36/30 in

10 Ring Rows

Ring L Sit, 15 secs

20 Push-ups

Sub 18:00

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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