CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds: 250m Row, 20x Single arm KB Push Press (10x Right then 10x Left), 10x 4 Count Mt. Climbers,
Weightlifting
Strength
Push Press (5-5-3-3-1 Build each set- Last set should be max)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
100m Overhead Sandbag Carry,
12x DB Burpee,
20x Wall Ball Sit ups.
Metcon
Metcon (4 Rounds for time)
4 Sets, each for time:
1:00 Max Cal C2
10x Burpee Box Jump (24”/20”)
10x Hang Power Snatch (95/65)
90 Seconds rest between sets.
Durability
Metcon (No Measure)
Tabata: Hollow Rock,
Right forearm Plank,
Left forearm Plank
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
