CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
4 Sets:
200m Row,
8x Burpee over the rower.
Weightlifting
Strength
Bench Press (EMOM for 10:00: 5x Bench Press (AHAP) + 5x Supine )
Stamina
Metcon (No Measure)
4 Rounds, not for time:
8x Squat Snatch (AHAP),
20x Ring Push up,
50m double arm KB Front Rack Carry (AHAP- Unbroken).
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP:
10x Burpee
10x Toes to Bar
30x Double Under
Durability
Metcon (No Measure)
3 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.
