CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds:
250m Row,
10x Thrusters (45/35),
20x single count Mt. Climbers.
Strength
Front Squat (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
10x RDL (bodyweight),
50m Overhead Walking Lunge (45# plate),
25x GHD Sit up.
Metcon
Metcon (Time)
4 Rounds for time:
400m Run
30x Wall Ball
20x Double arm KB clean (55/35 per hand)
Durability
Metcon (No Measure)
5x :15 max effort hill sprint – Rest as long as needed between sets
Hydrate and fuel within 30 minutes.