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11.1 Alpha

CrossFit Shropshire – CrossFit

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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.


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