CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
800m Run,
800m Run, 3 Rounds: 20x Air Squat, 15x Russian Kettlebell Swing, 5x Box Jump.
Strength
A: Front Squat (3-3-3-3-1 Build each set- Last set should be max l)
Stamina
Metcon (No Measure)
1 Round, not for time: 400m Walking Lunge, 50x KB Overhead Squat, 100x GHD Sit up.
Metcon
Metcon (Time)
5 Rounds for time:
500m Row
20x Kettle Bell Swing (55/35)
20x Pull up
Durability
Metcon (No Measure)
30:00 Run- Moderate Pace.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
