CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills
800m Run, 2 Rounds: 25m Walking Lunge, 20x Goblet Squat, 20x Superman Back Extension.
Strength
A: Front Squat (5-5-3-3-1 Build each set- Last set should be max)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
8x Tire Flip,
16x KB Lateral Box Step Over (Farmer Carry),
25m Burpee Broad Jump.
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
30x Toes to Bar
30x Kettle Bell Swing (55/35)
30x Wall Ball
Durability
Metcon (No Measure)
20:00 Run – Moderate Pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.
