CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
800m Run, 3 Sets: 25m Walking lunge, 15x Goblet Squat, 10x Burpee.
Strength
A: Back Squat (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
1 Round, not for time:
100x Farmer Carry Step up (55/35 – 20″ Box),
800m Run with weight plate (45/35),
30x Sandbag Get up.
Metcon
Metcon (Time)
2 Rounds for time:
50x Cal Row
40x Kettle Bell Swing (55/35)
30x Box Jump
20x Alternating DB Snatch (50/35)
10x Burpee over rower
Durability
Metcon (No Measure)
4 Sets:
500m Row (sprint) right into
1:00 Handstand hold against wall. Full recovery between sets
Hydrate and journal.
