20.5 Alpha

CrossFit Shropshire – CrossFit

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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.