16.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

5:00 C2 Row

2 Rounds: 25m Walking Lunge, 20x Wall Ball (light), 10x Box Jump (Step Down).

Strength

A: Back Squat (Work to 1 Rep Max)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x Max Distance Burpee Broad Jump,

20x KB Front Squat (KB in each hand, AHAP- Unbroken),

50m Banded Buddy Pull.

Metcon

Metcon (Time)

Helen +1

4 Rounds for time:

400m Run

21x Kettlebell Swing (55/35)

12x Pull up

Durability

Metcon (No Measure)

30:00 Run- Moderate Pace.

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