CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
3 Rounds: 250m Row, 15x Hand Release Push up, 15x 4ct. Mt. Climbers.
Weightlifting
Strength
Bench Press (5×3 (AHAP) – Super set- 10x Max Height PlyoPushUp )
Stamina
Metcon (No Measure)
5 Rounds, not for time:
10x Turkish Get up (5/ side),
20x Single Arm DB Bench Press (AHAP- Unbroken, 10/side),
12x Supine Barbell Row.
Metcon
Metcon (Time)
Murph:
1 Mile Run
100x Pull up
200x Push up
300x Air Squat
1 Mile run
Durability
Metcon (No Measure)
Yoga, Hydrate and fuel within 30 minutes. Journal post training session SOP.