CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3:00 Assault Bike,
3 sets:
10x Alternating DB Bench Press,
10x Dips,
10x Ring row
Strength
Bench Press (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Ring Push up
40x Sledge Strike (20/side)
10x Burpee Toe to Bar.
Metcon
Metcon (AMRAP – Reps)
4 Sets:
9-6-3:
Clean and Jerk (135/95)
Toe to bar
Right into:
1:00 Max Cal. Airdyne
*3:00 Rest Between Sets
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.
