CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 800m run, 21-15-9: DB Push Press, Push up, Sit up.
Strength
A: Push Press (1 RM)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 6x Muscle up, 12x Burpee Pull up, 4x Rope Climb.
Metcon
Metcon (Time)
8 Rounds for time:
200m Run
12x Kettle Bell Swing (55/35)
10x Burpee over KB
Durability
Metcon (No Measure)
Rowing Intervals: 10x :30 MAX Effort, :90 Rest. Hydrate and fuel within 30 minutes. Journal post training session SOP.
