CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 12x Burpee, 300m Row, 10x Burpee, 100m Row, 8x Burpee.
Weightlifting
Strength
Push Press (3-3-3-3-1 Build each set- Last set should be max l)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
20x Max Distance Behind the head toss (medball (10,5kg),
3x Legless Rope Climb,
30x Single Arm KB Clean and Jerk (15/side- AHAP).
Metcon
Metcon (AMRAP – Reps)
4 Sets:
In 4:00 Complete:
400m Run
AMRAP:
3x Deadlift (155)
3x Hang Power Clean (155)
3x Shoulder to Overhead (155)
*2:00 Rest Between Sets.
Durability
Metcon (No Measure)
3 Sets:
1:00 Front Leaning Rest,
1:00 Right Forearm Plank,
1:00 Left Forearm Plank.
1:00 Reverse Plank.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON