CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds:
200m Run,
8x KB Windmill (4/Side),
10x DB Hip Bridge,
15x 4 Count Mt. Climbers.
Weightlifting
Strength
Sumo Deadlift (Work to 1 Rep Max)
Stamina
Metcon (No Measure)
1 Round, not for time: 400m Sled Pull (Heavy),
100x Medball Hang Squat Cleans,
30x Sandbag Get up.
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
500m Row
15x Thruster (95/65)
15x Box Jump
Durability
Metcon (No Measure)
5x 50m Hill Sprint
Hydrate and fuel within 30 minutes. Journal post training session SOP.