17.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

2 Sets:

400m Run,

2 Rounds:

5x Pull up,

10x Push up,

15x Air Squat.

Weightlifting

Strength

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

Perhaps go for Press Up/Pull Up Width

Stamina

Metcon (No Measure)

3 Rounds, not for time:

20x Hand Release Push up,

12x Strict Ring Dips,

20x GHD Sit up.

Metcon

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)

Durability

Metcon (No Measure)

2 mile Ruck (40#, not running).

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