CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets, not for time:
50m Bear Crawl, 10x DB Burpee (40/25),
20x Strict Dip.
Stamina
Metcon (No Measure)
3 Sets, not for time:
50m Bear Crawl, 10x DB Burpee (40/25),
20x Strict Dip.
Strength
Push Press (Work up to a ! Rep Max (10-5-3-1-1-1))
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
200m Run
15x KB Thruster (35/20 per hand)
10x Toe to bar
Durability
Metcon (No Measure)
4 Sets:
:30 Plank,
:30 Right side plank,
:30 Left side plank,
:30 Rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.