CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
800m Run, 3 Sets: 10x Goblet Squat, 12x Goblet Lunge, 15x 4 count Mt. Climbers.
Strength
A: Back Squat (7×4 Back Squat AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
200m Farmer Carry (55/35), 20x Burpee Box Jump Over, 16x Sandbag Get up (8/side).
Metcon
Metcon (Time)
7:00 AMRAP:
8x Hang Clean and Jerk (115/85)
8x Toe to Bar
*4:00 Rest
7:00 AMRAP:
10x Deadlift (155/105)
12x Pull up
Durability
Metcon (No Measure)
8x :10 Max Effort hill Sprint.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
