12.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds: 250m Row, 20x Single arm KB Push Press (10x Right then 10x Left), 10x 4 Count Mt. Climbers,

Weightlifting

Strength

Push Press (5-5-3-3-1 Build each set- Last set should be max)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

100m Overhead Sandbag Carry,

12x DB Burpee,

20x Wall Ball Sit ups.

Metcon

Metcon (4 Rounds for time)

4 Sets, each for time:

1:00 Max Cal C2

10x Burpee Box Jump (24”/20”)

10x Hang Power Snatch (95/65)

90 Seconds rest between sets.

Durability

Metcon (No Measure)

Tabata: Hollow Rock,

Right forearm Plank,

Left forearm Plank

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON