1.3 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

box breathing, then ROM Drills

Weightlifting

Strength

Squat Clean (Heavy Daily Max Then3×3 @ 70%, 2×2 @ 80%)

Stamina

Metcon (AMRAP – Rounds)

20:00 AMRAP

Endurance

Metcon (Time)

Run, Row, Bike as far as you want.

Durability

Metcon (No Measure)

3 Sets: :30 Plank, :30 Right side plank, :30 Reverse Plank, :30 Left Side Plank, 1:00 Rest.

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON

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