22.1 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM drills,

400m Run, then 3 Sets: 10x Light Wall Ball, 5x Inch worm, 10x Broad Jump


A: Back Squat (10×1 Back Squat AHAP)


Metcon (No Measure)

5 Rounds, not for time:

20x Single arm KB Overhead Squat (10/each arm),

50m Sled Push,

30x Sledge Strike.


Metcon (Time)

For Time:


Cal Row.


Double arm KB Clean (55/35 per hand)

Go Row, Clean, Row Clean etc


Metcon (No Measure)

2x 1 Mile Sprints. 1:1 Work/ Rest.

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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire