CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 500m Row, 21-18-15: Light Wall Ball, Barbell Front Squat, Barbell Goodmorning.
Weightlifting
Strength
Squat Clean (Heavy Daily Max Then3×3 @ 70%, 2×2 @ 80%)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
7x Snatch Grip Deadlift (AHAP- Unbroken),
10x Sandbag Get up,
25m Double Arm KB Frontrack Walking Lunge.
Metcon
Metcon (Time)
Helen +1
4 Rounds for time:
400m Run
21x Kettlebell Swing (55/35)
12x Pull up
Durability
Metcon (No Measure)
4 Rounds:
1:00 Plank,
1:00 Plank Right Side,
1:00 Plank Left Side,
1:00 Rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
