CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets: 200m Run, 10x Knee to elbow Push up, 10x 4 ct. Mt. Climbers.
Strength
Shoulder Press (5-5-5-5-3: Each Set AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
15x Handstand push up,
6x Muscle up,
8x DB Burpee (40/30).
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
200m Run
10x Power Clean (155/115)
15x Toes to bar
Durability
Metcon (No Measure)
Tabata: Sit up,
Tabata: Flutter Kick,
Tabata: Handstand hold against a wall
Hydrate and fuel within 30 minutes. Journal post training session SOP.
