5.4 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run,

10x Push up with rotation,

10x Pull up,

Weightlifting

Strength

Bench Press (1 RM)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

20x Banded Push up right into 30x Regular Push up,

16x Turkish Get up (8/side),

40x Supine Ring Row.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds for time:

30x Double Under

12x Thruster (95/65)

15x Pull up

Durability

Metcon (No Measure)

4 Mile run for time. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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