2.2 Alpha

CrossFit Shropshire – CrossFit

Warm-up

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.

Weightlifting

Strength

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

Stamina

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

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

Durability

Metcon (No Measure)

Accumulate:

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