CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills
1K Row, 3 Rounds:
10x Goblet Squat,
12x Goblet Lunge,
15x Jumping Air Squat.
Weightlifting
Strength
Back Squat (7×3 (AHAP).)
Stamina
Metcon (No Measure)
1 Round, not for time: 400m Walking lunge holding plate (45/35),
800m Farmer Carry (55/35),
150x Box Step up (24”/18”).
Metcon
Metcon (AMRAP – Rounds)
“Chelsea” –EMOM: for 30:00 Complete:
5x Pull up
10x Push up
15x Air Squat
Durability
Metcon (No Measure)
2 Mile Run in weight vest (20/15). Hydrate and fuel within 30 minutes.
