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
Crricoa
Strength
Glute Ham Bridge (10-10-10)
S&C Wod
Complete Mondy or Tuesdays WOD
Metcon (Time)
2 rounds for time of:
Run, 1.5 mi
15 Squat Clean Thrusters, 175/125 lbs
Metcon (Time)
Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
For time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
30 Clean & Jerks, 135/95 lbs
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
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
