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
Pendlay Row (10-10-8-6)
S&C Wod
Team wod or Barbara
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Team Wod (Time)
Instructions will be given after the warmup. Then 3-2-1 go…
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