CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 3 Sets, increase weight each set (keep it light): 4x Deadlift, 4x Hang Squat Clean, 4x Front Squat.
Weightlifting
Strength
Clean (ork to Heavy 1 rep Clean, then 4×2 @ 80%, 3×1@ 90%)
Stamina
Metcon (No Measure)
3 Rounds, not for time:
800m Run with med ball Ball (30/20),
30x KB Sumo deadlift high pull,
75m Walking lunge.
Metcon
Metcon (AMRAP – Rounds)
12:00 AMRAP:
3x 20m shuttle Run
15x Box Jump
12x KB Thruster (40/30)
Durability
Metcon (No Measure)
2 Mile run- Moderate
Hydrate and fuel within 30 minutes. Journal post training session SOP.
