2.1 TFoA

CrossFit Shropshire – CrossFit

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)

Strength

Back Squat (4×6 at 80% 1RM )

Pull Up Strength (No Measure)

:30 hold chin ontop of bar

:30 hold behind head, neck touching bar

:30 hold top of head touching bar

:30 on wall bar, chin over bar

S&C Wod

Metcon (Time)

5-4-3 reps, for time of:

Deadlift, 80% 1RM

Pull-up

Run (medicine ball), 150 m

Unbroken Wall Ball, 9/6 kg, 10/9 ft

Cool down run (No Measure)

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