11.1 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM Drills

800m Run, 3 Rounds; 10x Barbell Thruster, 20x Goblet Lunges, 4x Broad Jump.


A: Front Squat (5-5-5-3-3: Build each set- Last set should be max )


Metcon (No Measure)

4 Rounds, not for time:

20x Sandbag get up (10/side),

50m Overhead Walking Lunge (45/35#),

30x KB Overhead Squat (35/20 per hand).


Metcon (20 Rounds for reps)

EMOM for 20:00:

:20 MAX Effort C2 Row

8x Kettlebell Swings (55/35)


Metcon (No Measure)

20:00 Run – Moderate Pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire