CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
box breathing, then ROM Drills.
500m Row,
3 Sets:
10x Push up with rotation,
25m Bear Crawl,
25m Crab Walk.
Weightlifting
Strength
Front Squat (Front Squat: 4×6 (AHAP).)
Stamina
Metcon (No Measure)
1 Round, not for time: 800m Buddy Carry, 400m Walking Lunge, 15x Rope Climb.
Metcon
Metcon (Time)
18-15-12-9:
Power Snatch (75/55)
Knee to elbow
Hand Release Push up
Durability
Metcon (No Measure)
2 mile Ruck
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
