CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
400m Run, 3 Rounds, 5x Inch Worm, 10x Push up with rotation, 10x Arm over arm Roll (5 each direction).
Weightlifting
Strength
Close Grip Bench ( 5-5-3-3-1 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:
10x 1 ½ Bench Press (Lower weight, press up ½ way, lower weight, press all the way up- AHAP Unbroken),
20x Burpee Med Ball,
15x Deadhang Chest to Bar Pull up.
Metcon
Metcon (Time)
21-18-15-12-9:
Clean and Jerk (135/95)
Pull up
Durability
Metcon (No Measure)
3 Mile Ruck for Time (not running)
Hydrate and fuel within 30 minutes. Journal post training session SOP.
