CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
400m Run, then 3 Sets: 10x Light Wall Ball, 5x Inch worm, 10x Broad Jump
Strength
A: Back Squat (10×1 Back Squat AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Single arm KB Overhead Squat (10/each arm),
50m Sled Push,
30x Sledge Strike.
Metcon
Metcon (Time)
For Time:
50-40-30-20-10:
Cal Row.
25-20-15-10-5:
Double arm KB Clean (55/35 per hand)
Go Row, Clean, Row Clean etc
Durability
Metcon (No Measure)
2x 1 Mile Sprints. 1:1 Work/ Rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.