CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 800m Run, 3 Sets: 10x Arm over Arm plank (5/5), 12x Wall Ball Push Press, 10x Burpees.
Strength
A: Push Press (EMOM 10:00:2x PP AHAP + 6x Deadhang Pull Ups)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 50m Double arm overhead KB Walk (AHAP- Unbroken), 12x DB Burpee, 50m Bear Crawl Sandbag Drag.
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
400m Row
10x Power Snatch (115/85)
10x Toes To Bar
Durability
Metcon (No Measure)
Rowing Intervals: 7x :40 HARD/ :90 Recovery pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.
