CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
2:00 Double Under,
4 Sets: 10x KB RDL, 10x Goblet Squat, 5x Broad Jump.
Weightlifting
Strength
Deadlift (5×4 – Superset: 8x Bent over DB Row (Heavy & Slow))
Stamina
Metcon (No Measure)
4 Rounds, not for time:
8x Sumo Deadlift (AHAP- Unbroken for all sets),
15x Deadhang Chest to Bar Pull up,
50m Farmer Carry Walking Lunge.
Metcon
Metcon (AMRAP – Reps)
4 Sets: Every 3:00 Complete:
400m Row
Max Burpee Box Jump
Durability
Metcon (No Measure)
3 Mile run, moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.
