3.5 Hell or Hallelujah

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)

Gymnastics

Single arm Pull Ups (No Measure)

1-10 sets:

:20 Single arm passive hang (any less do two arm).

Then

Single arm active hang 5 reps.

Then

3-10 Single arm eccentric pull ups each side

Strength

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

Cool down run (No Measure)

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

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.
Shoulders

Hammies

Crossover Symmetry