CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds:
250m Row,
10x Supine Ring Row,
10x Strict Knee to Chest,
20m Bear Crawl.
Strength
Bench Press (5-5-3-3-1: Each Set AHAP)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
15x Ring Dips,
50m Gun Walk,
50x Sledge Strikes (25/ Side).
Metcon
Metcon (AMRAP – Reps)
12:00 AMRAP:
20 Cal. Row
12x Thruster (95/65)
10x Toe to Bar
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.