7.1 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills. 800m Run, 21-15-9: Air Squat, Russian KB Swing, Sit up.

Strength

A: Back Squat (5×4 – Super Set 10x Squat-Tuck Jump)

Stamina

Metcon (No Measure)

Round, not for time: 1 Mile run holding weight plate (45/25), 50x Tire Flip, 800m Buddy carry.

Metcon

Metcon (AMRAP – Reps)

12 min. AMRAP:

12x DB Thruster (35/25)

10x Box Jump

8x Toes to Bar

Durability

Metcon (No Measure)

5x 200m Sprint: 1:2 Work/ Rest. Hydrate and fuel within 30 minutes. Journal post training session SOP.