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Partner wod

CrossFit Shropshire – CrossFit


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Shoulder Mob 1.0 (No Measure)

i Pass throughs

ii Table top twists

iii Partner back leaver

iv Partner pull up arch


Metcon (AMRAP – Reps)

AMReps in 10:00

30 GTOH 40/20kg

12 Burpee box jumps

25 GTOH 50/30kg

12 Burpee box jumps

20 GTOH 60/40kg

12 Burpee box jumps

15 GTOH 70/50kg

12 Burpee box jumps

10 GTOH 80/60kg

AMReps Burpee box jumps in remaining 10:00 time cap

20″ box male/female. Only one person moving at one time. Box jump finishes on top of box so you can start next rep then.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


Wrist Mob 1.0 (No Measure)

i Fingers/hand forward, Shoulders forward

ii Fingers/hand towards you, Shoulders back

iii Fingers/hand facing each other, Shoulders left then right

iv Fingers/hands turned out, Shoulders left then right.

Repeat i-iv on back of hand

Wrist conditioning 1.0 (No Measure)

i Wrist push ups- Fingers/hands facing each other, move from hands flat on floor up to the knuckles. Bend arms slightly like a press up.

ii Knuckle push ups- Fingers/hands facing forwards, move from hands flat on the floor up to weight supported on straight fingers.

Start on knees and complete 10 reps of each. Increase range of motion over the weeks. Target will be a full press up with the above positions.

Cool down

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol


Practice the partner wod and see how you guys find it! Whole gym working together.

Metcon (Time)

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:

10 Wall Balls, 20 lbs

10 Pull-ups



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