CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run:
3 Sets: 15x Russian KB Swing,
10x Good morning (empty barbell),
10x Hang Squat Clean (empty barbell)
Weightlifting
Strength
Clean (Work to heavy 1 rep clean then:)
Work to heavy Clean, then: 4×3 AHAP, 2×2 AHAP.
Stamina
Metcon (No Measure)
4 Rounds, not for time:
8x Romanian Deadlift (185/115),
20x Burpee- Pull up,
30x Hang Squat Cleans empty barbell.
Metcon
Metcon (AMRAP – Reps)
10:00 AMRAP
12x DB Thruster (40/30)
10x Toe to Bar
5:00 Rest
10:00 AMRAP:
12x DB Hang Clean and Jerk (40/30)
10x Pull up
Durability
Metcon (No Measure)
10:00 Jog- Easy pace
Hydrate and fuel within 30 minutes. Journal post training session SOP.
