CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3:00 Assault Bike,
3 sets:
10x Alternating DB Bench Press,
10x Dips,
10x Ring row
Strength
Bench Press (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x Strict Dip,
50m Gun Walk,
3x Rope Climb.
Metcon
Metcon (AMRAP – Reps)
5:00 AMRAP:
10x Thruster (95/65)
10x Pull up
*Rest 4:00 After AMRAP.
7:00 AMRAP:
10x Clean and Jerk (135/95)
10x Burpee over the bar
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.
