CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.800m run, 3 Rounds:
10x Good Morning (barbell),
10x DB Hang Squat Snatch,
10x Muscle Snatch (Barbell)
Weightlifting
Strength
Deadlift (Deadlift: 5×5 AHAP- Super set- 10x Strict GHD sit )
Stamina
Metcon (No Measure)
1 Round, not for time:
800m Farmer Carry,
400m Reverse Sled Drag,
800m Reverse Run.
Metcon
Metcon (AMRAP – Reps)
4 Sets:
In 3:00 Complete:
3x Squat Clean (155/105)
3x Hang Power Clean (155/105)
3x Push Jerk 155/105)
Max Cal Row/20m Shuttle Run
*2:00 rest between rounds
Durability
Metcon (No Measure)
20:00 Run Moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.
