19.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run,

1:00 Handstand Hold,

15x Push up.

Weightlifting

Strength

Shoulder Press (5×7 Strict Press AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Alternating KB Strict Press in bottom of squat (10/side),

100m Crab Walk,

100m KB Front Rack Carry (AHAP- Unbroken).

Metcon

Metcon (Time)

5 Rounds for time:

400m Run

20x Box Jump

20x Wall Ball

Durability

Metcon (No Measure)

4 Sets, not for time:

15x V- up right into 1:00 Hollow Hold,

15x 4 Count Mt Climbers right into 1:00 Plank (Forearms),

:30 L- Sit.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON