CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.Sets: 500m Row, 12x DB Push Press, 7x Burpees.
Weightlifting
Strength
Shoulder Press (5×4 – Superset: 1:00 Handstand hold against wall)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
12x Bottoms up KB Press (AHAP- Unbroken – 6/ side),
50m Double arm KB Front Rack Carry (AHAP- Unbroken),
20x 4 count Mountain Climbers.
Metcon
Metcon (Time)
4 Rounds for time:
400m Run
24x Wall Ball
24x Kettlebell Swing (55/35)
24x Pull up
Durability
Metcon (No Measure)
Accumulate:
2:00 Bar hang L- Sit,
3:00 Wall Sit (90 degrees),
3:00 Plank (Forearms).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
