CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 3 Sets: 300m Row, 8x Burpee over the rower, 10x Russian Kettle Bell Swing.
Weightlifting
Strength
Squat Clean (1 RM)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
6x Clean Pull (Heavy- Unbroken),
50m KB Carry- 1 arm floating KB Carry, other arm KB Front Rack Carry (25m/ side), 20x Lateral Box Step up with sandbag in back rack position.
Metcon
Metcon (Time)
12:00 AMRAP:
30 Cal. Row
12x Hang Power Snatch (95/65)
12x Box Jump
Durability
Metcon (No Measure)
3 Sets:
1:00 Wall Sit,
1:00 Hollow Hold,
1:00 Forearm Plank.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
