21.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds: 200m Run, 10x Barbell Thrusters (45/35), 10x GHD Back Extensions, 10x Box Step up.

Strength

A: Back Squat (8×2 Back Squat AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Bearhug Step up (2×45#/2×25# Plates),

7x Man Makers,

200m Run with Sandbag on Back.

Metcon

Metcon (Time)

4 Rounds for time:

400m run

20x DB Ground to Overhead (40/25 both hands)

15x Burpee Box Jump Over

Durability

Metcon (No Measure)

3x 1,000m Sprint *incline if available. 1:1 Work: Rest.

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