CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
400m run,
20-18-16:
DB lunge,
DB thruster,
V-up.
Strength
Front Squat (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
4 Sets:
20x KB Front rack step ups (alternating- 10/side),
50m Sled push (sprint),
15x Burpee- Toes to bar
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP:
15x KB clean (55/35)
12x Cal. Assault Bike
9x KB shoulder to overhead (55/35)
Durability
Metcon (No Measure)
5x 50m Hill Sprint (1:30 rest between sets).
Hydrate and fuel within 30 minutes.