CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
3 Rounds:
200m Run,
10x KB RDL,
10x Goblet Squat,
5x Broad jump.
Strength
A: Deadlift (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
1 Round, not for time:
800m Reverse sled pull,
60x Burpee Pull up,
100x Alternating Single arm dumbell snatch.
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
20 Cal. Row
15x Burpee over the rower
10x Power Clean (165/115).
Durability
Metcon (No Measure)
Rowing intervals: 4x 500m 2:00 Rest between sets.
Hydrate and fuel within 30 minutes. Journal post training session SOP.
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