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10.1 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills

800m Run, 3 Rounds: 10x Goblet Squat, 25m Walking Lunge, 10x Jumping Squat (barbell).


A: Back Squat (1 RM Test)


Metcon (No Measure)

1 Round, not for time:

400m Walking Lunge,

800m Farmer Carry (55/35 per hand),

800m Buddy Carry.


Metcon (Time)


Wall Ball

Toes to Bar

Box Jump


Metcon (No Measure)

2x 800m Sprint. 2:00 Rest between sets. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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