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 (5×2 (AHAP)Super Set 25m Farmer Carry Walking Lunge)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
10x Burpee-Med Ball-Broad Jump. 20x Double arm KB Front Squat (AHAP- Unbroken), 25x GHD Sit up.
Metcon
Metcon (Time)
21-18-15-12-9:
Power Clean (135/95)
Toes To Bar
Durability
Metcon (No Measure)
3x 600m Sprints, 1:45 Rest between. Hydrate and fuel within 30 minutes. Journal post training session SOP.
