CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Sets: 200m Run, 12x Push up, 10x Arm over arm roll (5/side), 10x Dips.
Weightlifting
Strength
Bench Press (5×4- Super Set: 10x Deficit Plyo Push up.)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
20x Alternating DB Bench Press (Resting arm in the up position),
20x Supine Ring Row,
15x Burpee Pull up.
Metcon
Metcon (Time)
For time:
800m Run
20x Man Makers (40/25)
600m Run
15x Man Makers (40/25)
400m Run
10x Man Makers (40/25)
200m Run
5x Man Makers (40/25)
Durability
Metcon (No Measure)
2 Mile ruck moderate pace (40#).
Hydrate and fuel within 30 minutes. Journal post training session SOP.