We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

17.5 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM Drills.

2 Sets:

400m Run,

2 Rounds:

5x Pull up,

10x Push up,

15x Air Squat.



Close Grip Bench (EMOM for 10 min. 3x at 60% OF 1 RM)

Perhaps go for Press Up/Pull Up Width


Metcon (No Measure)

3 Rounds, not for time:

20x Hand Release Push up,

12x Strict Ring Dips,

20x GHD Sit up.


Metcon (AMRAP – Reps)

12:00 Ascending ladder:

2x DB Thruster (40/30)

2x Toes to Bar

(2/2, 4/4, 6/6, 8/8, 10/10… Continue until 12:00)


Metcon (No Measure)

2 mile Ruck (40#, not running).

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


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy