CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
500m Row, 2 Rounds: 50m Walking Lunge, 20x Air Squat, 10x 8 Count Body Builders.
https://www.youtube.com/watch?v=TxQT-wZdP28
Strength
A: Back Squat (5×7 Back Squat AHAP)
Stamina
Metcon (No Measure)
3 Rounds, not for time:
800m Run with weight plate (45/35),
20x Burpee lateral box step over,
50x Jumping lunge.
Metcon
Metcon (Time)
5 Sets:
7x Power Clean (155/105)
10x Toes to Bar
1:00 Max Effort 20m Shuttle Run
*:30 Rest between sets.
Durability
Metcon (No Measure)
6x :20 Hill Sprint, 1:30 Rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
