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 (97.5% 1-4 reps)
Deadlift (67.5%x4, 70%x4, 72.5%x4)
Pull-ups (Max Rep Strict, Kipping,)
S&C Wod
Metcon (Time)
For time:
75 Pull-ups
Row, 500 m
75 Push-ups
Row, 500 m
50 Pull-ups
Row, 500 m
50 Push-ups
Row, 500 m
25 Pull-ups
Row, 500 m
25 Push-ups
Row, 500 m
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
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