CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
500m Row, 3 Rounds: 10x DB Front Raises, 10x DB Lateral Raises, 10x DB Strict Press.
Weightlifting
Strength
Shoulder Press (5×2 (AHAP) – Super Set- 10x Handstand Push up.)
Stamina
Metcon (No Measure)
5 Rounds, not for time:
16x Bottoms up KB Press (8/side),
50m KB Carry- 1 Arm Farmer carry, other arm Overhead Carry. (25m/ Arm),
10x Deadhang Chest to bar Pull up.
Metcon
Metcon (AMRAP – Reps)
16:00 AMRAP:
200m Run
15x Box Jump
15x Shoulder to Overhead (115/85)
15x Pull up
Durability
Metcon (No Measure)
3 Sets: 1:00 Sorenson Hold, 1:00 Reverse Sorenson Hold, 1:00 Extended arm Plank Right, 1:00 Extended Arm Plank Left. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Yum’s EMON
YUM EMON (Kick ass)
Yum’s EMON
