22.5 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

5:00 Air Bike/ Row, 3 Sets: 10x Knee to elbow push up,

10x Supine RIng Row,

10x Burpee.

Strength

Bench Press (10×1 Bench Press AHAP)

Stamina

Metcon (No Measure)

5 Rounds,

20x Dips,

2x Rope Climb,

20x Supine Barbell Row.

Metcon

Metcon (AMRAP – Reps)

“Fight gone bad”

3 Rounds for max reps:

1:00 Max Wall Ball

1:00 Max Sumo Deadlift High Pull (75/55)

1:00 Max Box Jump

1:00 Push Press (75/55)

1:00 Cal. Row

1:00 Rest

Durability

Metcon (No Measure)

3 Mile ruck shuffle for time (40/ 30).

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