CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run, 3 sets:
25m Bear Crawl, 25m Crab Walk, 25m Burpee Broad Jump.
Weightlifting
Strength
Bench Press (EMOM for 10:00: 2x Bench Press AHAP + 10x Supine )
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Deficit Push up (5”/3”),
10x Renegade row (45/30/hand),
10x Burpee Med Ball Box Jump
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Sets:
In 3:00 Complete:
5x Overhead Squat (AHAP- Unbroken for all rounds).
8x Burpee Box Jump
Max Cal Row in remaining time.
*Rest 2:00 Between Sets.
Durability
Metcon (No Measure)
4 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.
