CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
box breathing, then ROM Drills.
500m Row,
3 Sets:
10x Push up with rotation,
25m Bear Crawl,
25m Crab Walk.
Weightlifting
Strength
Bench Press (EMOM for 10:00: 4x Bench Press (AHAP) + 5x Supine )
Stamina
Metcon (No Measure)
4 Rounds, not for time:
20x Push up,
10x Dip,
12x DB Snatch (6R then, 6L).
Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP:
500m Row
20x Wall Ball
7x Burpee- Pull up
Durability
Metcon (No Measure)
5 Rounds
10 GHD Sit Ups
10 GHD Hip Extensions
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
