CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets:
250m Row,
10x Med ball Squat Cleans,
20x Arm Haulers.
Weightlifting
Strength
Shoulder Press (4×10 Strict Press AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
50m double arm bottoms up KB Carry (AHAP- Unbroken),
16x Single arm DB Push Press (8/side- AHAP),
15x Deadhang Pull up with 2 second hold at the top.
Metcon
Metcon (Time)
EMOM for 15:00
-8x Wall Ball
-4x Toes to Bar
Durability
Metcon (No Measure)
Tabata: Plank, Tabata: Sorenson Hold.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
