CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
800m Run, 3 Sets: 25m Walking lunge, 15x Goblet Squat, 10x Burpee.
Strength
A: Back Squat (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
10x Tire Flip, 12x Burpee – Slamball – Broad Jump,
25x GHD Sit up.
Metcon
Metcon (Time)
3 Sets:
12-9-6:
Hang Power Clean (155/85)
Toes to bar
Right into 90 seconds max cal Airbike.
*Rest 2:00 Between sets
Durability
Metcon (No Measure)
4 Sets:
500m Row (sprint) right into
1:00 Handstand hold against wall. Full recovery between sets
Hydrate and journal.
