CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
3 Rounds: 200m Run, 1 Round Barbell Complex.
Athlete Choice, work on areas of need.
Strength
A: Front Squat (5-3-3-3-1 Build each set- Last set should be max l)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 15x Jumping Back Squat (45/35), 20x Burpee- Lateral Box Step Over, 75m Bear Crawl.
Metcon
Metcon (Time)
5 Sets:
10x Power Clean (135/95)
10x Toes to Bar
1:00 Max Effort C2 Row
1:00 Max Effort 20m Shuttle Runs
*2:00 Rest between Sets
Durability
Metcon (No Measure)
25:00 Run – Moderate Pace.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
