CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills
500m Row, 3 Sets: 1:00 Air Squat, 1:00 Lunge, 1:00 Mt. Climbers.
Weightlifting
Strength
Back Squat (6×4 (AHAP).)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
20x Farmer Carry Step Up, (20”/18” Box- 35/20lb per Side),
10x Slam Ball Broad Jump,
20x GHD Sit up.
Metcon
Metcon (AMRAP – Reps)
4 Sets:
In 3:00, complete:
10x Burpee
12x Shoulder to Overhead (115/85)
Max Cal. Row.
*2:00 Rest between rounds.
Durability
Metcon (No Measure)
40 minute Ruck- Max Distance (40/30#). Hydrate and fuel within 30 minutes.
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