CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
5:00 Row,
25m Inch worm, 50m Walking lunge,
3×10 Light Wall Ball,
3×5 Box Jump.
Strength
A: Back Squat (4×10 Back Squat AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
24x Farmer Carry Step up (12/side- 20”/18 box with 35/20# per hand),
8x Burpee Broad Jump,
25x GHD sit up.
Metcon
Metcon (AMRAP – Reps)
7:00 AMRAP:
8x Burpee Box Jump.
16x Pull up
3:00 Rest
7:00 AMRAP:
20 Cal. Row
12x Ring Dip
Durability
Metcon (No Measure)
5x 50m Hill Sprint (1:00 Rest between sets).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
