CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run,
3 Rounds: 12x Good mornings with Barbell, 12x Russian KB Swing, 10x Burpee- Step up.
Weightlifting
Strength
Deadlift (5×2 (AHAP) – Super set- 6x KB RDL (Moderate Load))
Stamina
Metcon (No Measure)
4 Rounds, not for time:
10x Tire Flip,
50m Banded Buddy Pull,
200m Buddy Carry.
Metcon
Metcon (Time)
4 Sets, each for time:
5x Overhead Squat (AHAP- Unbroken)
500m Row
10x Burpee
Rest 2:00 Between sets.
Durability
Metcon (No Measure)
4x 500m Row Sprints, 2:00 Rest between sets. Hydrate and fuel within 30 minutes. Journal post training session SOP.