CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills.
2 Sets:
400m Run,
2 Rounds:
5x Pull up,
10x Push up,
15x Air Squat.
Weightlifting
Strength
Close Grip Bench (EMOM for 10 min. 3x at 60% OF 1 RM)
Perhaps go for Press Up/Pull Up Width
Stamina
Metcon (No Measure)
3 Rounds, not for time:
20x Hand Release Push up,
12x Strict Ring Dips,
20x GHD Sit up.
Metcon
Metcon (AMRAP – Reps)
12:00 Ascending ladder:
2x DB Thruster (40/30)
2x Toes to Bar
(2/2, 4/4, 6/6, 8/8, 10/10… Continue until 12:00)
Durability
Metcon (No Measure)
2 mile Ruck (40#, not running).
Hydrate and fuel within 30 minutes. Journal post training session SOP.
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