CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run, 3 Rounds:
5x inchworm with push up,
10x Arm over arm roll,
:30 Handstand Hold against wall.
Strength
Bench Press (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Alternating single arm DB floor press with feet 6″ off the ground,
20x Dips,
12x Gunner walk box step over.
(Hold Plate like last week: https://youtu.be/mSMACoAeox4)
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP:
40x Double under
20x Kettlebell swing (55/35)
15x Pull up
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.
