CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
500m Row,
3 sets:
5x Burpee Broad Jump,
10x Barbell Thruster (45/35),
12x Farmer Carry Lunge (6/side)
Strength
A: Back Squat (5-5-5-5-3: Each Set AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
20x Farmer Carry step up (55/hand),
50m Burpee Broad Jump,
400m Sandbag run.
Metcon
Metcon (Time)
21-18-15-12-9:
Hang Power Snatch (95/65)
Cal. Row
Box Box Jump
Durability
Metcon (No Measure)
4 Sets:
250m Row (All out sprint)
1:00 Static Farmer Carry hold (70/55 per hand)
*1:00 Rest
Hydrate and fuel within 30 minutes. Journal post training session SOP.