CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
2 Rounds:
200m Run,
10x Arm over arm rolls,
15x Hand Release Push up,
15x Double arm KB Snatch.
Strength
Bench Press (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
20x GHD Sit up,
10x Deadhang chin up,
20x Close Grip Bench press (Weight that can be done unbroken every set).
Metcon
Metcon (Time)
For time:
50x Wall ball
50x Pull up
50x Box jump
50x Kettlebell swing (55/35)
50x Toes to bar
50x Thruster (65/45)
50x Burpee
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.