12.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

3 Rounds,

10x KB RDL,

10x Cossacks Squat,

10x Hip Hip Bridge.

Weightlifting

Strength

Sumo Deadlift (Sumo Deadlift: 5-5-3-3-1 Build each set)

Stamina

Metcon (No Measure)

1 Round, not for time:

800m Reverse Sled Drag,

50x Sandbag Get up,

400m Buddy Carry.

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

200m Run

20x Box Jump

15x Thruster (95/65)

10x Handstand Push up

Durability

Metcon (No Measure)

8x 50m Max Effort Hill Sprint (2:00 Rest between efforts).

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