CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
5:00 C2 Row,
3 Rounds:
5x Pull up,
10x Push up,
15x Air Squat.
Weightlifting
Strength
Close Grip Bench ( 3-3-3-3-1 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:
50m Banded Buddy Pull,
20x Plyo Push up,
20x Supine Barbell Row.
Metcon
Metcon (AMRAP – Rounds)
15:00 AMRAP:
30x Double Under
20x Thruster (95/65)
10x Burpee
Durability
Metcon (No Measure)
30:00 Ruck (40#, not running).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
