CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row,
3 Sets:
10x Mt. Climber Step up,
10x KB RDL,
10x Upright DB Row.
Strength
Sumo Deadlift (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
4 Sets:
10x Front Squat (50% 1RM),
100m Farmer Carry (55/35),
10x Burpee – Broad Jump.
Metcon
Metcon (AMRAP – Rounds)
20:00 AMRAP:
200m Run
21x Wall Ball
15x DB Shoulder to Overhead (50/35 per hand)
9x Burpee
Durability
Metcon (No Measure)
5 sets: :
30 Ring Support,
:30 Rest, :
30 Bar hang with legs elevated (L – Sit if possible),
:30 Rest
Hydrate and fuel within 30 minutes.