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1.1 Alpha

CrossFit Shropshire – CrossFit


A: Walking lunge (4x 2 stps as heavy as possible)

H’s Muscle Up Strength (No Measure)

A-Passive Bar Hang :30-1:00

B-Active Bar Hang :30-1:00

C-Chin Over Bar Hold :15-:30

D-Head Under Bar Hold :15-:30

Repeat C then D

E-Ring Rows 5-15

F-Dips 5-15

Repeat E then F

G- Negative Muscle Ups 5-10

H-Jumping Muscle Ups 5-10

I-Hollow Body Hold :30

J-Arch Hold :30

Repeat I then J 3 times in total.


Metcon (3 Rounds for time)

3 Sets for time:

15-10-5 Reps:

Pull up

Wall Ball

Cal. Row

-1:1 Work to rest between rounds.


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