We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

4.2 Bravo

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Rounds:

10x Wall ball push press (light),

10x Hand release push up,

10x V-up

Strength

Push Press (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

200m Overhead Sandbag Carry,

20x Renegade Row (45/35),

5x Rope Climb.

Metcon

Metcon (Time)

For time:

400m Run

18x Power snatch (75/55)

18 Burpee over bar

*3:00 Rest

400m Run

15x Power snatch (95/65)

15x Burpee

*3:00 Rest

400m Run

12x Power Snatch (115/85)

12x Burpee over bar

*3:00 Rest

400m Run

9x Power snatch (135/95)

9x Burpee over bar

Durability

Metcon (No Measure)

3 sets:

1:00 Plank,

1:00 Right side Plank,

1:00 Left side Plank,

1:00 Reverse Plank.

1:00 Rest

Hydrate and fuel within 30 minutes. Journal post training session SOP.

Search

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy