CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
400m Run,
21-15-9:
Light Wall Ball,
Front rack lunge (45/35),
5x Inchworm with Push up after each set.
Strength
Front Squat (Find 1 Rep Max (10-5-3-1-1-1))
Stamina
Metcon (No Measure)
3 Rounds, not for time:
50m Farmer Carry Walking Lunge (35/20 per hand),
25m Burpee Broad Jump,
20x V-Up
Metcon
Metcon (AMRAP – Rounds)
20:00 AMRAP:
5x Pull up
10x Push up
15x Air Squat
Durability
Metcon (No Measure)
15 Rounds on Airbike:
30 second Hard,
:30 Easy.
Hydrate and fuel within 30 minutes.