CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
4 Rounds:
200m Run,
10x Push up with rotation,
10x Supine Ring Row.
Weightlifting
Strength
Bench Press (EMOM for 10:00: 3x Bench Press (AHAP) + 7x Supine )
Stamina
Metcon (No Measure)
1 Round not for time:
200x Push up (As few sets as possible),
100x Dips (As few sets as possible), 100x Burpee- Pull up (Try to complete as consistent pace- Unbroken).
Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP:
20x Wall Ball
20x Box Jump
10x Power Clean & Jerk (135/95)
Durability
Metcon (No Measure)
4 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.
