11.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 21-15-9: Light Wall Ball, Slam Ball, Double Under

Weightlifting

Strength

Close Grip Bench (5-5-5-3-3 Build each set- Last set should be max)

Perhaps go for Press Up/Pull Up Width

Stamina

Metcon (No Measure)

4 Rounds, not for time:

200m Farmer Carry,

16x Renegade Row,

20x Strict Dip.

Metcon

Metcon (Time)

For time:

1 Mile Run

100x Pull up

1 Mile run

100x Sit up

1 Mile run

100x Push up

1 Mile run

100x Air Squat

Durability

Metcon (No Measure)

2 Mile Ruck for time (40/30)

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