CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, then 3 Rounds:
10x DB Push Press, 10x Burpee,
10x Ring Row.
Strength
Push Press (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
15x Sandbag burpee (Push up on SB + SB Clean & jerk),
100m KB carry- One arm overhead carry, other arm farmer carry, switch arms at 50m,
10x Muscle up.
Metcon
Metcon (AMRAP – Reps)
4 Sets:
In 3:00, complete:
5x Hang Squat Snatch (155/105)
10x Burpee Box Jump
Max Cal. Air Bike
*2:00 Rest between sets
Durability
Metcon (No Measure)
Tabata: Flutter Kick,
Tabata: V- up, Tabata: Mt. climbers.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
