15.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

5:00 C2 Row,

3 Rounds:

5x Pull up,

10x Push up,

15x Air Squat.

Weightlifting

Strength

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

Perhaps go for Press Up/Pull Up Width

Stamina

Metcon (No Measure)

5 Rounds, not for time:

50m Banded Buddy Pull,

20x Plyo Push up,

20x Supine Barbell Row.

Metcon

Metcon (AMRAP – Rounds)

15:00 AMRAP:

30x Double Under

20x Thruster (95/65)

10x Burpee

Durability

Metcon (No Measure)

30:00 Ruck (40#, not running).

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