We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

13.4 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

10x KB Sumo Deadlift,

10x Burpee.

Weightlifting

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

16x KB Bulgarian Split Squat (AHAP- 8/Side),

25m Burpee Broad Jump,

3x Rope Climb.

Metcon

Metcon (AMRAP – Reps)

4 Sets:

In 3:00 Complete:

12x DB Thruster (45/25)

8x Toes to Bar

Max Cal on C2 (OR 20m Sprints) in remaining time.

*2:00 Rest between sets.

Durability

Metcon (No Measure)

4x 400m Max Effort Sprint (2:00 Rest between efforts).

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

POPULAR POSTS

book a
free intro

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

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy