10.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills

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

Strength

A: Back Squat (1 RM Test)

Stamina

Metcon (No Measure)

1 Round, not for time:

400m Walking Lunge,

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

800m Buddy Carry.

Metcon

Metcon (Time)

21-18-15-12-9:

Wall Ball

Toes to Bar

Box Jump

Durability

Metcon (No Measure)

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