CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
5:00 C2 Row,
3 Rounds:
5x Inch Worm,
6x Burpee Broad Jump,
10x Supine Ring Row.
Weightlifting
Strength
Close Grip Bench ( 5-3-3-3-1 Build each set- Last set should be max)
Perhaps go for Press Up/Pull Up Width
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Dip,
16x Single Arm DB Bench Press (8/ Side),
50m Crab Walk.
Metcon
Metcon (Time)
2 Rounds for time:
50x Cal. Row
40x Double Under
30x Wall Ball
20x Clean and Jerk (115/85)
10x Burpee Box Jump
Durability
Metcon (No Measure)
2 Mile Ruck for time (40#, not running).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
