CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds:
200m Run,
10x Push up with rotation,
10x Pull up,
Weightlifting
Strength
Bench Press (1 RM)
Stamina
Metcon (No Measure)
3 Rounds, not for time:
20x Banded Push up right into 30x Regular Push up,
16x Turkish Get up (8/side),
40x Supine Ring Row.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds for time:
30x Double Under
12x Thruster (95/65)
15x Pull up
Durability
Metcon (No Measure)
4 Mile run for time. Hydrate and fuel within 30 minutes. Journal post training session SOP.
