CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
400m Run,
3 Rounds:
20x 4 count Mt. Climbers,
20x Dips,
8x Turkish Get up (4/side).
Weightlifting
Strength
Bench Press (5×7 AHAP Bench Press)
Stamina
Metcon (No Measure)
1 Round, not for time:
800m Buddy Carry, 800m Farmer Carry,
60x Burpee- Pull up.
Metcon
Metcon (AMRAP – Rounds)
15:00 Ascending Ladder:
1x Hang Power Snatch (135/95)
2x DB Thruster (40/30)
3x Burpee
(1/2/3, 2/4/6, 3/6/9….)
Durability
Metcon (No Measure)
4 Mile Ruck. (40/30).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
