11.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds: 300m Row, 10x Burpees, 10x Alt. DB Snatch.

Weightlifting

Strength

Push Press (5-5-5-3-3 Build each set- Last set should be max )

Stamina

Metcon (No Measure)

5 Rounds, not for time:

2:00 Handstand Hold,

6x Muscle up,

12x KB Z-Press.

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

10x Toes to Bar

10x Thruster (95/65)

10x Box Jump

Durability

Metcon (No Measure)

3 sets:

2:00 Plank Hold,

2:00 Wall Sit,

2:00 Hollow Hold.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON