14.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

10x Goodmorning (45/35),

10x Russian KB Swing.

Weightlifting

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Combat Russian Twists, 15x Deadhang Chest to Bar Pull up,

12x Single leg KB RDL (6/ Side- Kettlebell in each hand).

Metcon

Metcon (Time)

For time:

21-15-9:

Thruster (95/65)

Pull up

400m Run

21-15-9:

Hang Power Snatch (95/65)

Push up

400m Run

Durability

Metcon (No Measure)

6x 200m Max Effort Sprint (2:00 Rest between efforts)

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