CrossFit Shropshire – CrossFit
Warm-up
ME lift (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good.
Strength
Front Squat (5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP – Reps)
As many reps as possible in 10 mins of:
Wall Ball, 20/14 lbs, 4 mins
Kettlebell Swing, 53/35 lbs, 3 mins
Toes-to-bar, 2 mins
Squat Clean, 1 min
Assistance
Good Mornings (5×5)
Reverse Hypers (5×5)
Cool down
Ladders (No Measure)
Movement patterns to increase agility!
Run 200m post wod.
Then hit assistance then ladder drills.
Intent
Front squats then a WOD. New way to plan workouts now!
