CrossFit Shropshire logo

13.1 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds,

200m Run,

10x Light Wall Ball,

10x 4ct. Mt. Climbers,

10x Light Goblet Squat.


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


Metcon (No Measure)

1 Round, not for time:

400m Walking Lunge holding medball (40/30),

50x Burpee Toes to Bar,

400m Buddy Carry.


Metcon (Time)

6 Rounds for time:

500m Row

12x Burpee over the Rower


Metcon (No Measure)

25:00 Run – Moderate Pace.

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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire