CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets: 250m Row, 8x Burpee over the rower, 12x Single arm KB Snatch (6/ Side).
Weightlifting
Strength
Shoulder Press (7×4 Strict Press AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 100m KB Carry, 1 arm Farmer Carry/ 1 arm Overhead (AHAP, Switch arms after 50m), 25x Ring Dip, 20x Deadhang Ring Pull up.
Metcon
Metcon (Time)
2 Rounds for time:
50 Cal Row
40x Wall Ball
30x Kettlebell Swing (55/35)
20x Burpee
10x Overhead Squat (115/85)
Durability
Metcon (No Measure)
Tabata: Hollow Rock, Tabata: V- Up, Tabata, Russian Twist.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
