CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run,
3 Sets:
10x Push up with rotation,
16x Single arm DB Push Jerk (8/side),
25m Bear Crawl.
Strength
Bench Press (5-5-5-5-3: Each Set AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Plyo Push up,
25m Sandbag Bear crawl,
10x Chin up with pause at the top
Metcon
Metcon (AMRAP – Reps)
4 sets for max Reps:
1:00 Max Wall Ball
1:00 Max DB Hang Clean and Jerk (45/30)
1:00 Max KB Sumo Deadlift Highpull (55/35)
1:00 Cal. Air Bike
*1:00 Rest.
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.