CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills
800m Run, 3 Rounds; 10x Barbell Thruster, 20x Goblet Lunges, 4x Broad Jump.
Strength
A: Front Squat (5-5-5-3-3: Build each set- Last set should be max )
Stamina
Metcon (No Measure)
4 Rounds, not for time:
20x Sandbag get up (10/side),
50m Overhead Walking Lunge (45/35#),
30x KB Overhead Squat (35/20 per hand).
Metcon
Metcon (20 Rounds for reps)
EMOM for 20:00:
:20 MAX Effort C2 Row
8x Kettlebell Swings (55/35)
Durability
Metcon (No Measure)
20:00 Run – Moderate Pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.
