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5.4 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run,

10x Push up with rotation,

10x Pull up,



Bench Press (1 RM)


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 (AMRAP – Rounds and Reps)

5 Rounds for time:

30x Double Under

12x Thruster (95/65)

15x Pull up


Metcon (No Measure)

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


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