CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
800m Run, 3 Rounds: 10x Band Pull Aparts, 8x Cuban Press, 10x Hand Release Push up.
Weightlifting
Strength
Bench Press (1 RM test)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
30x Bench Press (Use a weight that you can complete 30 reps in more than 2 sets),
20x Banded Push up,
20x Supine Ring Row.
Metcon
Metcon (Time)
20:00 AMRAP:
400m Run
2x Rope Climb
20x Kettle Bell Swing (55/35)
Durability
Metcon (No Measure)
3 Mile Ruck- Max distance (40/30#).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
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