CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds: 250m Row,
8x Deadlift,
8x Hang Squat Clean,
8x Front Squat.
*start light, increase weight slightly each set.
Weightlifting
Strength
Clean (Work to heavy 1 rep clean then:)
Work to heavy 1 rep clean then, 4 Sets: 1x Clean + 2 Hang Clean (AHAP). Then, 3×1 Clean @90%
Stamina
Metcon (No Measure)
4 Rounds, not for time:
8x Snatch Grip Deadlift,
200m Farmer Carry (55/35),
16x Sandbag Get up (8/side).
Metcon
Metcon (Time)
50-40-30-20-10:
Wall Ball
Cal Row
Durability
Metcon (No Measure)
2 Mile run- Moderate pace.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
