1.1 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

500m Row,

3 Sets: 10x Wall Ball, 10x Russian Kettlebell Swing, 5x Broad Jump.

Strength

A: Back Squat (EMOM for 10:00- 3x Back Squat @70%)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

25x GHD Sit up,

50m Farmer Carry Walking Lunge (55/35 per hand),

15x Burpee Box Jump over.

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

30 Cal Row

20x Wall Ball

10x Power Clean (155/105)

Durability

Metcon (No Measure)

20:00 Run- Moderate pace.

Hydrate and fuel within 30 minutes. Journal post training session SOP.