CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets:
250m Row,
10x KB Snatch (5/ side),
10x Push up with rotation,
10x V- Up.
Strength
Shoulder Press (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
1 Round, not for time:
400m Overhead Sandbag Carry,
50x Renegade Row,
100x Burpee – Pull up
Metcon
Metcon (AMRAP – Reps)
15:00 Ascending ladder:
2x Box Jump
2x Burpee
2x Alternating DB Snatch (50/35)
(Increase reps by 2 each round: 2/2/2, 4/4/4, 6/6/6… etc.)
Durability
Metcon (No Measure)
Tabata: Sit up,
Tabata: Flutter Kick,
Tabata: Handstand hold against a wall
Hydrate and fuel within 30 minutes. Journal post training session SOP.
