CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 3 Rounds:
15x Push Press Wall Balls,
1:00 Handstand Hold against wall,
16x Single arm KB Snatch (8/side).
Weightlifting
Strength
Shoulder Press (1 RM)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
12x Z- Press (AHAP- Unbroken),
20x Strict Dips,
16x Turkish Get up (40/24- 8/side).
https://www.youtube.com/watch?v=cE5ww5JkFWA
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
40 Cal Row
20x Clean & Jerk (135/95)
30x Double Under
Durability
Metcon (No Measure)
3 sets:
2:00 Plank Hold,
2:00 Wall Sit,
2:00 Hollow Hold.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
