CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run, 3 Rounds: 25m Bear Crawl, 10x Strict Dip, 10x Kettlebell Swing.
Strength
Bench Press (8×2 Bench Press AHAP)
Stamina
Metcon (No Measure)
1 Round, not for time, Complete in as few sets as possible:
100x Bench press with empty barbell (45/35),
100x Supine Ring Row,
100x GHD sit up.
Metcon
Metcon (AMRAP – Rounds)
4 Sets, for max Cals:
In 3:00 Complete:
12x Pull up
12x box Jump
12x Kettle Bell Swing (55/35)
Max Cal. Air Bike in remaining time
*Rest 2:00 Between Sets.
Durability
Metcon (No Measure)
3x 1000m Row. 1:1 Work to rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.