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

20.5 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

2 Sets: 400m Run, 10x Arm over arm roll, 10x Knee to Elbow Push up, 10x Ring row

Weightlifting

Strength

Bench Press (7×4 Bench Press AHAP)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

20x Ring Push up, 20x GHD Sit up, 50m Double arm KB Front Rack Carry (AHAP).

Metcon

Metcon (AMRAP – Rounds)

4 Rounds for time:

200m Run

12x Power Snatch (115/105)

12x Pull up

Durability

Metcon (No Measure)

5x500m Row Sprint- 1:1 Work to rest ratio.

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

POPULAR POSTS

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