7.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.Sets: 500m Row, 12x DB Push Press, 7x Burpees.

Weightlifting

Strength

Shoulder Press (5×4 – Superset: 1:00 Handstand hold against wall)

Stamina

Metcon (No Measure)

5 Rounds, not for time:

12x Bottoms up KB Press (AHAP- Unbroken – 6/ side),

50m Double arm KB Front Rack Carry (AHAP- Unbroken),

20x 4 count Mountain Climbers.

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

24x Wall Ball

24x Kettlebell Swing (55/35)

24x Pull up

Durability

Metcon (No Measure)

Accumulate:

2:00 Bar hang L- Sit,

3:00 Wall Sit (90 degrees),

3:00 Plank (Forearms).

Hydrate and fuel within 30 minutes. Journal post training session SOP.

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON