5.1 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills. 800m run, 21-15-9: DB Push Press, Push up, Sit up.


A: Push Press (1 RM)


Metcon (No Measure)

4 Rounds, not for time: 6x Muscle up, 12x Burpee Pull up, 4x Rope Climb.


Metcon (Time)

8 Rounds for time:

200m Run

12x Kettle Bell Swing (55/35)

10x Burpee over KB


Metcon (No Measure)

Rowing Intervals: 10x :30 MAX Effort, :90 Rest. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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