CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills
800m run, 3 Rounds:
10x Goblet Squat,
10x Jumping Air Squat,
10x Knees to elbow.
Weightlifting
Strength
Back Squat (1 RM)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
50m Farmer Carry Walking Lunge (Heavy),
20x GHD Sit up,
200m Buddy Carry.
Metcon
Metcon (Time)
For time:
100x Power Clean (135/95)
*EMOM Complete 7x Burpee.
Durability
Metcon (No Measure)
2 Mile ruck (40/30) – Moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.
