CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
800m Run,
then 3 Rounds: 10x Double arm KB Deadlift, 10x Good Morning (45/35), 10x Jumping Back Squat (45/35).
Strength
A: Deadlift (Work to 1 Rep max (10-5-3-1-1-1))
Stamina
Metcon (No Measure)
3 Sets, not for time:
200m Farmer Carry, 10x Sandbag Get up, 20x GHD Sit up.
Metcon
Metcon (Time)
21-18-15-12-9:
Cal Row
Kettlebell Swing (55/35)
Cal Air Bike
Durability
Metcon (No Measure)
20:00 Run – Moderate pace.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
