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14.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Rounds:

10x DB Front Raise,

10x Arm over Arm roll (5/side),

10x Hand Release Push up.

Weightlifting

Strength

Push Press (5-3-3-3-1 Build each set- Last set should be max l)

Stamina

Metcon (No Measure)

1 Round, not for time:

50x Handstand Push up,

30x Muscle up,

800m Single Arm Farmer Carry (40/25kg Side).

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

500m Row

20x Kettlebell Swing (55/35)

20x Box Jump

Durability

Metcon (No Measure)

4 Sets:

Accumulate 5:00 Front Leaning Rest (Front Support Position)

Accumulate: 5:00 Hollow Hold,

Accumulate 5:00 Sorenson Hold.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON

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