15.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

800m Run,

800m Run, 3 Rounds: 20x Air Squat, 15x Russian Kettlebell Swing, 5x Box Jump.

Strength

A: Front Squat (3-3-3-3-1 Build each set- Last set should be max l)

Stamina

Metcon (No Measure)

1 Round, not for time: 400m Walking Lunge, 50x KB Overhead Squat, 100x GHD Sit up.

Metcon

Metcon (Time)

5 Rounds for time:

500m Row

20x Kettle Bell Swing (55/35)

20x Pull up

Durability

Metcon (No Measure)

30:00 Run- Moderate Pace.

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