CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 3 sets: 1:00 Row,
10x Push Press Wall Ball,
10x Hang Squat Clean,
1:00 Handstand hold.
Strength
A: Push Press (EMOM 10:00: 3x PP AHAP + 5x Deadhang Pull Ups)
Stamina
Metcon (No Measure)
5 Rounds, not for time: 10x Handstand Push up, 20x Alt. Bottoms up Kettlebell Press (10/10), 10x Strict Toes to Bar.
Metcon
Metcon (3 Rounds for time)
3 Sets for time:
15-10-5 Reps:
Pull up
Wall Ball
Cal. Row
-1:1 Work to rest between rounds
Durability
Metcon (No Measure)
Rowing Intervals: 10x :30 HARD/ :30 Recovery pace. Hydrate and fuel within 30 minutes.
