18.5 Alpha May the 4th be with you

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets:

250m Row,

8x Knee to Elbow Push up,

8x Dips.

Weightlifting

Strength

Bench Press (4×10 AHAP Bench Press)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

20x Deficit Push up (4”/2”),

2x Legless Rope Climb,

16x Alternating foot Toes to Bar.

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

400m Run

20x Burpee Pull up

Durability

Metcon (No Measure)

3 Mile run- Moderate pace.

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