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14.1 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds: 200m Run, 1 Round Barbell Complex.

Athlete Choice, work on areas of need.


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


Metcon (No Measure)

4 Rounds, not for time: 15x Jumping Back Squat (45/35), 20x Burpee- Lateral Box Step Over, 75m Bear Crawl.


Metcon (Time)

5 Sets:

10x Power Clean (135/95)

10x Toes to Bar

1:00 Max Effort C2 Row

1:00 Max Effort 20m Shuttle Runs

*2:00 Rest between Sets


Metcon (No Measure)

25:00 Run – Moderate Pace.

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


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