CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
5:00 Row,
3 Rounds:
1:00 Plank,
15x Ring Row,
15x 4 Count Mt. climbers.
Weightlifting
Strength
Bench Press (5×3 (AHAP) – Super set- 10x Ring Dip.)
Stamina
Metcon (No Measure)
5 Rounds not for time:
20x Ring Push up,
20x Wall Ball over the head toss (Max Distance),
20x Wall Ball Sit up.
Metcon
Metcon (Time)
2 Rounds for time:
50x Cal Row
40x Wall Ball
30x Kettlebell Swing (55/35)
20x Pull up
10x Burpee Box Jump
Durability
Metcon (No Measure)
30:00 Ruck (40/30#)- Max Distance.
Hydrate and fuel within 30 minutes. Journal post training session SOP.