CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM drills,
500m Row,
3 Rounds:
10x Double arm KB clean,
10x Double arm KB Front Squat,
10x DB RDL
Strength
A: Deadlift (Work up to 5RM for the day, then 4×5 @ 90%)
Stamina
Metcon (No Measure)
4 Rounds, not for time:
100m Single arm Farmer carry (70/55-50m per side),
50x Alternating leg reverse lunge,
20x Burpee Pull up.
Metcon
Metcon (AMRAP – Reps)
20:00 AMRAP:
200m Run
15x Hang Power Snatch (115/85)
15x Air Squat
8x Burpees over the bar
Durability
Metcon (No Measure)
Rowing Intervals: 7x 250, 1:00 Rest between sets
Hydrate and fuel within 30 minutes. Journal post training session SOP.
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