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4.4 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run, 3 sets:

25m Bear Crawl, 25m Crab Walk, 25m Burpee Broad Jump.



Bench Press (EMOM for 10:00: 2x Bench Press AHAP + 10x Supine )


Metcon (No Measure)

5 Rounds, not for time:

20x Deficit Push up (5”/3”),

10x Renegade row (45/30/hand),

10x Burpee Med Ball Box Jump


Metcon (AMRAP – Rounds and Reps)

4 Sets:

In 3:00 Complete:

5x Overhead Squat (AHAP- Unbroken for all rounds).

8x Burpee Box Jump

Max Cal Row in remaining time.

*Rest 2:00 Between Sets.


Metcon (No Measure)

4 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.


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