HB2.2 Pull up holds, Toes to bar


[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
-No run/row today
[accordion title=”Strength”]

If you missed the speed squat yesterday do it today, there is a short wod for today!

-DE Box Squat
Wide stance, High Bar, Just below parallel box.
[accordion title=”S&C WOD”]

-10:00 AMRAP

0:10 wall bar hold, shin over bar (1 burpee penality for every second under :10)
8 Toes to bar
4 one arm kettlebell clean and jerk, each arm
[accordion title=”Assistance”]
Tall Clean 75% 1RM x2 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Then a benchmark testing the ultimate bodyweight/gymnastic wod: Cindy.



Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire