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3.1 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills. 800m Run, 3 Sets: 10x Arm over Arm plank (5/5), 12x Wall Ball Push Press, 10x Burpees.


A: Push Press (EMOM 10:00:2x PP AHAP + 6x Deadhang Pull Ups)


Metcon (No Measure)

4 Rounds, not for time: 50m Double arm overhead KB Walk (AHAP- Unbroken), 12x DB Burpee, 50m Bear Crawl Sandbag Drag.


Metcon (AMRAP – Reps)

15:00 AMRAP:

400m Row

10x Power Snatch (115/85)

10x Toes To Bar


Metcon (No Measure)

Rowing Intervals: 7x :40 HARD/ :90 Recovery pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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