1.2 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Sets:

10x DB Push Press,

10x Ring Row,

5x Inchworm with push up.

Strength

Shoulder Press (EMOM 10:00- 3x Strict Press @70%)

Stamina

Metcon (No Measure)

1 Round, not for time:

150m Bear Crawl,

150m Crab Walk,

5x 10 cal on Air Bike, max effort (Rest as much as you want).

Metcon

Metcon (Time)

4 Rounds for time:

200m Run

15x Hang Power Snatch (95/65)

15x Toe to Bar

Durability

Metcon (No Measure)

Tabata: Plank, Tabata: Wall Sit, Tabata: Hollow Hold

Hydrate and fuel within 30 minutes. Journal post training session SOP.