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13.5 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

800m run,

3 Rounds:

10x Hand Release Push up,

12x DB Hang Snatch (6/6),

10x Supine Ring Row.



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

Perhaps go for Press Up/Pull Up Width


Metcon (No Measure)

Not for time:

1-8-1 Reps:

1x Dead Hang Pull up,

2x Strict Dip,

3x Push up.

(Complete 1x Deadhang Pull up, 2x Dip, 3x Push up, then 2x Pull up, 4x Dip, 6x Push up…Continue up to 8/16/24 then back down to 1/2/3.


Metcon (Time)

For time:

800m Run

15x Wall Ball

5x Power Snatch (115/85)

600m Run

20x Wall Ball

10x Power Snatch (115/85)

400m Run

25x Wall Ball

15x Power Snatch (115/85)

200m Run

30x Wall Ball

20x Power Snatch (115/85)


Metcon (No Measure)

30:00 Kokoro Yoga

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


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