20.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets: 250m Row, 8x Burpee over the rower, 12x Single arm KB Snatch (6/ Side).

Weightlifting

Strength

Shoulder Press (7×4 Strict Press AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time: 100m KB Carry, 1 arm Farmer Carry/ 1 arm Overhead (AHAP, Switch arms after 50m), 25x Ring Dip, 20x Deadhang Ring Pull up.

Metcon

Metcon (Time)

2 Rounds for time:

50 Cal Row

40x Wall Ball

30x Kettlebell Swing (55/35)

20x Burpee

10x Overhead Squat (115/85)

Durability

Metcon (No Measure)

Tabata: Hollow Rock, Tabata: V- Up, Tabata, Russian Twist.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON