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9.7 (9.1 or 9.2) 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

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

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