CrossFit Shropshire – CrossFit
Warm-up
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)
ME lift Warm-up (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. Mix in MWODs in between warm up reps.
Strength
1: Back Squat ((3-3-3-5) 5 Rep max)
S&C Wod
A1: Knees To Elbow (Max Reps)
A2: Toes-To-Bar (Max reps)
A3: Metcon (Time)
For time:
30 Lunge With Med Ball Overheads, 20/16 lbs
30 Wall Balls, 20/16 lbs
Run, 400 m
20 Lunge With Med Ball Overheads, 20/16 lbs
20 Wall Balls, 20/16 lbs
Run, 400 m
10 Lunge With Med Ball Overheads, 20/16 lbs
10 Wall Balls, 20/16 lbs
Run, 400 m
15:00 Time Cap
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B1: Strict Pull Ups (Max Reps)
Strict Pull Ups
B2: 30 Sit Ups (30 Ab Mat Sit Ups)
30 Ab MAt Sit Ups
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