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12.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills

800m Run, 2 Rounds: 25m Walking Lunge, 20x Goblet Squat, 20x Superman Back Extension.

Strength

A: Front Squat (5-5-3-3-1 Build each set- Last set should be max)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

8x Tire Flip,

16x KB Lateral Box Step Over (Farmer Carry),

25m Burpee Broad Jump.

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

30x Toes to Bar

30x Kettle Bell Swing (55/35)

30x Wall Ball

Durability

Metcon (No Measure)

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

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