[accordion title=”Warm Up/ Skill Transfer”]

-Run 200m @ 90-98 cadence
-100 quality warm up reps of the OHS. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-No run/row today


[accordion title=”Strength”]

-DE Box Squat
Wide stance, hip crease below parallel
70% 1rm, x  6 x 3-4
If form goes after 3 sets stop


[accordion title=”S&C WOD”]

7:00 AMRAP
1 OHS 90% 1rm
10 TTB


[accordion title=”Cool Down”]

-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

-3X NFT 5-15 reps
Tall Clean
Walking Jerk
Reverse Hypers
Box Breathing

-Intent: Wide stance to get your hips strong. Gone for the 6 reps for a change. Keep barbell speed up. The wod



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