CrossFit Shropshire – CrossFit
Warm-up
Metcon (No Measure)
Box breathing, then ROM Drills. 3 Sets: 200m run, 10x Jumping Air Squat with barbell on back, 10x Wall Ball (light), 10x Stepping Mt. Climbers.
Strength
A: Back Squat (5×5 AHAP. -Super set- 16x Jumping lunge.)
Stamina
Metcon (No Measure)
4 Rounds, not for time: 12x Front Rack KB Step up, 12x Glute Hip Bridgel, 200m Run with sandbag on back.
Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP:
300m Row
20x Kettlebell Swing (55/35)
15x Box Jump (24”/20”)
Durability
Metcon (No Measure)
Hill Sprint: 5x :20 Hill Sprint, 1:00 Recovery. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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