17.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

200m Run, 15x KB Deadlift, 200m Run, 15x Goblet Squat, 200m Run, 20x Superman Back Extension.

Weightlifting

Strength

Sumo Deadlift (EMOM for 10 min. 3x at 60% OF 1 RM)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

10x RDL (Moderate-light load),

10x Strict toes to Bar,

16x KB Front Rack Reverse Lunge (8/side).

Metcon

Metcon (Time)

5 Rounds for time:

30x Double Under

10x Clean and Jerk (135/95)

Durability

Metcon (No Measure)

3 Sets:

1:00 Hollow Hold,

1:00 Sorenson Hold,

1:00 Plank.

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