CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM 3 Sets: 500m Row,
8x Burpee over the rower,
10x American KB Swing.
Weightlifting
Strength
Bench Press (5×5- AHAP- Super Set- 10x Strict Dips.)
Stamina
Metcon (No Measure)
4 Rounds not for time:
33x Strict Push Up,
22x Strict Dead hang Ring Pull up,
12x Strict Toes to bar.
Metcon
Metcon (Time)
5 Rounds for time:
15x Thruster (135/95)
15x Burpee over the bar
15x Toes to bar
Durability
Metcon (No Measure)
2 Mile ruck shuffle (40#)
Hydrate and fuel within 30 minutes. Journal post training session SOP.
