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

2.2 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills. 800m Run, 3 sets: 10x Single arm DB Squat Snatch (5R then 5L),

10x Muscle Clean,

10x Front Squat.



Squat Clean (Heavy Daily Max Then3×3 @ 70%, 2×2 @ 80%)


Metcon (No Measure)

4 Rounds, not for time:

50m Sandbag Bicep Carry Walking lunge (70/55),

24x KB Step up (20”/18” Box- 35/25lb KB per hand),

20x Double Arm KB Snatch (40/25 per hand).


Metcon (Time)

For Time:

500m Row,

50x Kettlebell Swing, 50x Push up

500m Row,

40x Kettlebell Swing, 40x Push up

500m Row,

30x Kettlebell Swing, 30x Push up

500m Row,

20x Kettlebell Swing, 20x Push up

500m Row,

10x Kettlebell Swing, 10x Push up

KB 55/35lb


Metcon (No Measure)


5:00 Plank,

5:00 Wall Sit,

5:00 Sorenson hold.

Hydrate and fuel within 30 minutes.

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON


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