CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row,
21-15-9: DB Push Press (light),
Band Pull apart,
Push up.
Weightlifting
Strength
Push Press (5-3-3-3-1 Build each set- Last set should be max)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
50m Extended arm DB Walk (Extend both arms to the side holding a dumbbell in each hand),
12x Z- Press (AHAP- Unbroken),
25x GHD Sit up.
Metcon
Metcon (AMRAP – Reps)
16:00 AMRAP:
10x Clean and Jerk (135/95)
15x Pull up
30x Double Under
Durability
Metcon (No Measure)
4 Sets:
:30 V- up,
:30 Rest,
:30 Hollow Hold, :30 Rest,
:30 Plank,
1:00 Rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
