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4.5 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills

1K Row, 3 Rounds:

10x Goblet Squat,

12x Goblet Lunge,

15x Jumping Air Squat.



Back Squat (7×3 (AHAP).)


Metcon (No Measure)

1 Round, not for time: 400m Walking lunge holding plate (45/35),

800m Farmer Carry (55/35),

150x Box Step up (24”/18”).


Metcon (AMRAP – Rounds)

“Chelsea” –EMOM: for 30:00 Complete:

5x Pull up

10x Push up

15x Air Squat


Metcon (No Measure)

2 Mile Run in weight vest (20/15). Hydrate and fuel within 30 minutes.


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