CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 sets: 250m Row, 12x Dips, 12x DB Push Press, 12x Clapping Push up.
Strength
Bench Press (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
30x Deficit push up (6″/3″),
3x Legless rope climb,
50m Gun walk (https://youtu.be/mSMACoAeox4)
Metcon
Metcon (Time)
5 Rounds:
1:00 Max effort Air bike
10x Clean and Jerk (135/95)
10x Box Jump
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.
