CrossFit Shropshire logo

13.5 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

5:00 C2 Row,

3 Rounds:

5x Inch Worm,

6x Burpee Broad Jump,

10x Supine Ring Row.

Weightlifting

Strength

Close Grip Bench ( 5-3-3-3-1 Build each set- Last set should be max)

Perhaps go for Press Up/Pull Up Width

Stamina

Metcon (No Measure)

5 Rounds, not for time:

20x Dip,

16x Single Arm DB Bench Press (8/ Side),

50m Crab Walk.

Metcon

Metcon (Time)

2 Rounds for time:

50x Cal. Row

40x Double Under

30x Wall Ball

20x Clean and Jerk (115/85)

10x Burpee Box Jump

Durability

Metcon (No Measure)

2 Mile Ruck for time (40#, not running).

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