CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 21-15-9: Light Wall Ball, Slam Ball, Double Under
Weightlifting
Strength
Close Grip Bench (5-5-5-3-3 Build each set- Last set should be max)
Perhaps go for Press Up/Pull Up Width
Stamina
Metcon (No Measure)
4 Rounds, not for time:
200m Farmer Carry,
16x Renegade Row,
20x Strict Dip.
Metcon
Metcon (Time)
For time:
1 Mile Run
100x Pull up
1 Mile run
100x Sit up
1 Mile run
100x Push up
1 Mile run
100x Air Squat
Durability
Metcon (No Measure)
2 Mile Ruck for time (40/30)
Hydrate and fuel within 30 minutes. Journal post training session SOP.