CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
400m Run,
15x Wall Ball Push Press,
6x Renegade Row,
16x Single arm KB Snatch (8/ side).
Strength
Shoulder Press (5-5-5-5-3: Each Set AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
10x Weighted Dip,
50m Single arm KB Front rack carry (Switch after 25m),
10x Sandbag Burpees.
Metcon
Metcon (AMRAP – Reps)
4 sets:
In 4:00 Complete:
400m Run Then,
AMRAP:
3x Deadlift (135/95)
3x Hang Power Clean (135/95)
3x Shoulder to Overhead (135/95)
*3:00 Rest between sets
Durability
Metcon (No Measure)
Tabata: Sit up,
Tabata: Flutter Kick,
Tabata: Handstand hold against a wall
Hydrate and fuel within 30 minutes. Journal post training session SOP.