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
Bench Press (97.5% x1-4)
Hang conditioning 1.0 (No Measure)
i Passive hang :10 – 1:00
ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)
iii Arch hang :10 – :30
iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets
S&C Wod
Metcon (AMRAP – Reps)
2 rounds, 1 min per station, of:
Push Press, 60/45 kg
Rest 1 min
Weighted Pull-up, 20/15 kg
Rest 1 min
Row (calories)
Rest 1 min
Burpee
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
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