CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets:
250m Row,
10x KB Snatch (5/ side),
10x Push up with rotation,
10x V- Up.
Strength
Shoulder Press (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
16x Reverse KB Thruster (35/20 per hand),
50m Weighted Crab Walk (weight plate in lap – Feet forward),
15x Deadhang Pull up
Metcon
Metcon (AMRAP – Reps)
7:00 AMRAP:
10x Power Clean (135/95)
10x Pull up
*Rest 4:00
7:00 AMRAP:
10x Power Snatch (115/85)
10x Toe to Bar
Durability
Metcon (No Measure)
Tabata: Sit up,
Tabata: Flutter Kick,
Tabata: Handstand hold against a wall
Hydrate and fuel within 30 minutes. Journal post training session SOP.
