2.5 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 sets:

50m Walking Lunge,

10x DB Hip Bridge,

10x Jumping Squat.

Weightlifting

Strength

Back Squat (5×5 (AHAP).)

Stamina

Metcon (No Measure)

1 Round, not for time:

800m Buddy Carry,

800m Farmer Carry (55/35 per hand),

100x Burpee Box Jump.

Metcon

Metcon (Time)

Murph

1 Mile run

100x Pull up

200x Push up

300x Air Squat

1 MIle run

Durability

Metcon (No Measure)

4 Mile ruck- shuffle pace. (40/30#). Hydrate and fuel within 30 minutes.

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