CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run,
20-15-10: Knee to Elbow Push up,
V- up,
Cal. Row.
Weightlifting
Strength
Close Grip Bench (Work to 1 Rep Max)
Perhaps go for Press Up/Pull Up Width
Stamina
Metcon (No Measure)
4 Rounds, not for time:
10x Floor Press (AHAP- Unbroken),
15x Barbell Row (AHAP- Unbroken),
200m Run with Sandbag (Bicep Carry).
Metcon
Metcon (Time)
For time:
50x Wall Ball
20x Power Clean (135/95)
40x Wall Ball
15 Power Clean (185/125)
30x Wall Ball
10x Power Clean (205/135)
20x Wall Ball
5x Power Clean (225/150)
Durability
Metcon (No Measure)
2 mile Ruck (40#, not running).
Hydrate and fuel within 30 minutes. Journal post training session SOP.