CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 sets:
50m Walking Lunge,
10x DB Hip Bridge,
10x Jumping Squat.
Weightlifting
Strength
Back Squat (5×5 (AHAP).)
Stamina
Metcon (No Measure)
1 Round, not for time:
800m Buddy Carry,
800m Farmer Carry (55/35 per hand),
100x Burpee Box Jump.
Metcon
Metcon (Time)
Murph
1 Mile run
100x Pull up
200x Push up
300x Air Squat
1 MIle run
Durability
Metcon (No Measure)
4 Mile ruck- shuffle pace. (40/30#). Hydrate and fuel within 30 minutes.