CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 3 Rounds: 16x Single arm KB Swing (light- 8/Side), 10x Hand Release Push up, 20x Double Under.
Weightlifting
Strength
Push Press (Work to 1 Rep Max )
Stamina
Metcon (No Measure)
4 Rounds, not for time:
100m KB Carry (One arm overhead, one arm farmer carry, Switch arms after 50m),
20x Deadhang Pull up,
20x Alt. DB Strict Press (AHAP- Unbroken).
Metcon
Metcon (Time)
10 Rounds for time:
6x Power Snatch (115/85)
6x Toes to Bar
6x Burpee over the Bar
Durability
Metcon (No Measure)
Tabata: Sit up,
Tabata: Flutter Kick,
Tabata: Burpee.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON