13.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds,

200m Run,

10x Light Wall Ball,

10x 4ct. Mt. Climbers,

10x Light Goblet Squat.

Strength

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

Stamina

Metcon (No Measure)

1 Round, not for time:

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

50x Burpee Toes to Bar,

400m Buddy Carry.

Metcon

Metcon (Time)

6 Rounds for time:

500m Row

12x Burpee over the Rower

Durability

Metcon (No Measure)

25:00 Run – Moderate Pace.

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