CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
200m Run, 5x Renegade Row, 200m Run, 10x Burpee pull up, 200m Run, 20x KB Snatch (10/side).
Strength
Bench Press (EMOM 10:00- 3x Bench Press @70%)
Stamina
Metcon (No Measure)
3 Rounds, not for time:
50x Hand Release Push up,
15x Chin up,
200m Sandbag run.
Metcon
Metcon (Time)
For time:
100x Thrusters (95/65)
*EMOM: 7x Burpees
Durability
Metcon (No Measure)
yoga/ROMwod
Hydrate and fuel within 30 minutes. Journal post training session SOP.
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