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6.1 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills. 3 Sets: 200m run, 10x Jumping Air Squat with barbell on back, 10x Wall Ball (light), 10x Stepping Mt. Climbers.


A: Back Squat (5×5 AHAP. -Super set- 16x Jumping lunge.)


Metcon (No Measure)

4 Rounds, not for time: 12x Front Rack KB Step up, 12x Glute Hip Bridgel, 200m Run with sandbag on back.


Metcon (AMRAP – Reps)

15:00 AMRAP:

300m Row

20x Kettlebell Swing (55/35)

15x Box Jump (24”/20”)


Metcon (No Measure)

Hill Sprint: 5x :20 Hill Sprint, 1:00 Recovery. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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