CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds: 300m Row,
10x Burpee over the rower,
50m Overhead DB carry (light).
Weightlifting
Strength
Shoulder Press (5×3 (AHAP) – Super Set- 10x DB Push Press AHAP-UB)
Stamina
Metcon (No Measure)
1 Round, not for time:
800m Overhead Sandbag Carry (70/55),
100x Sledge Strikes,
50x Renegade Row (40/35).
Metcon
Metcon (4 Rounds for time)
4 Sets, each for time:
500m Row
20x Thruster (95/65)
15x Box Jump
2:00 Rest between sets
Durability
Metcon (No Measure)
4 Sets: 1:00 Leaning Rest,
1:00 Plank- Right arm,
1:00 Plank Left arm,
1:00 Revere Plank.
1:00 Rest.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON