CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 3 Sets: 350m Row, 10x Burpee over the rower, 10x Heavy Kettlebell Swing.
Weightlifting
Strength
Squat Clean (Heavy Daily Max Then3×3 @ 70%, 2×2 @ 80%)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 20x Combat Russian Twist, 10x RDL (135/95), 100m Floating KB Farmer Carry (55/35 hand).
Metcon
Metcon (Time)
7 Rounds for time:
15x Cal. Row
12x Hang Power Clean (135/95)
9x Burpee over the bar
Durability
Metcon (No Measure)
3 Sets:
1:00 Hollow Hold, 1:00 Arch/Superman Back Extension Hold,
:30 Left SIde forearm plank,
:30 Right side Forearm Plank. 1:00 Rest between sets.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
