CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 21-15-9: Push Press Wall Balls, Push up, 4 ct. Mt. Climbers.
Weightlifting
Strength
Shoulder Press (8×2 Strict Press AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
18x Alternating DB Push Press (resting arm in overhead position),
2x Rope Climb,
10x Strict Chin up.
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP:
30x Double Under
12x Power Clean (135/95)
8x Toes to Bar
Durability
Metcon (No Measure)
Accumulate: 5:00 in Plank, 5:00 in Wall Sit, 5:00 in Hollow Hold. Partition as needed
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
