10.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run, 3 Rounds: 10x Band Pull Aparts, 8x Cuban Press, 10x Hand Release Push up.

Weightlifting

Strength

Bench Press (1 RM test)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

30x Bench Press (Use a weight that you can complete 30 reps in more than 2 sets),

20x Banded Push up,

20x Supine Ring Row.

Metcon

Metcon (Time)

20:00 AMRAP:

400m Run

2x Rope Climb

20x Kettle Bell Swing (55/35)

Durability

Metcon (No Measure)

3 Mile Ruck- Max distance (40/30#).

Hydrate and fuel within 30 minutes. Journal post training session SOP.