CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
400m Run, 21x Goblet Squat,
200m Run, 21x Thruster with Barbell,
100m run, 21x Jumping Air Squat.
Strength
A: Back Squat (5×3 (AHAP) -Super Set- 10x Jumping Air Squat with )
Stamina
Metcon (No Measure)
4 Rounds, not for time: 200m Sandbag Run, 20x Sandbag Get up (10/side), 20x Burpee-Lateral Box Step Over (20”/18”)
Metcon
Metcon (Time)
5 Rounds for time:
20x DB Snatch (10/R then 10/L – 45/30)
15x Toes to Bar
10x Burpee
Durability
Metcon (No Measure)
4x 400m Sprint, 1:30 Rest between Sprints. Hydrate and fuel within 30 minutes. Journal post training session SOP.
