CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
5:00 Air Bike/ Row, 3 Sets: 10x Knee to elbow push up,
10x Supine RIng Row,
10x Burpee.
Strength
Bench Press (10×1 Bench Press AHAP)
Stamina
Metcon (No Measure)
5 Rounds,
20x Dips,
2x Rope Climb,
20x Supine Barbell Row.
Metcon
Metcon (AMRAP – Reps)
“Fight gone bad”
3 Rounds for max reps:
1:00 Max Wall Ball
1:00 Max Sumo Deadlift High Pull (75/55)
1:00 Max Box Jump
1:00 Push Press (75/55)
1:00 Cal. Row
1:00 Rest
Durability
Metcon (No Measure)
3 Mile ruck shuffle for time (40/ 30).
Hydrate and fuel within 30 minutes. Journal post training session SOP.