15.4 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run,

15x KB Deadlift,

10x 4 count Mt. Climbers.

Weightlifting

Strength

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

Stamina

Metcon (No Measure)

1 Round, not for time:

400m Sled Pull,

800m Farmer Carry,

800m Buddy Carry.

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

20x Box Jump Over

20x Toes to Bar

20x Overhead Squat (95/65)

Durability

Metcon (No Measure)

3x 800m Sprints. 1:1 Work/ Rest ratio

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