CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 21-15-9: DB Push Press, Knees to Elbow. 200m Run between each round.
Strength
A: Push Press (EMOM 10:00:1x PP AHAP + 7-8x Deadhang Pull Ups)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 100m Single arm Bottoms up KB carry (50m/side). 15x Strict Handstand Push up, 8x Muscle up.
Metcon
Metcon (AMRAP – Reps)
25:00 AMRAP:
400m Run
40x Push up
30x Wall Ball
20x Kettlebell Swing (55/35)
Durability
Metcon (No Measure)
Rowing Intervals:
12x :20 Max Effort, :40 Recovery pace.Hydrate and fuel within 30 minutes. Journal post training session SOP.
