We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

7.4 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

2:00 Double Under,

4 Sets: 10x KB RDL, 10x Goblet Squat, 5x Broad Jump.

Weightlifting

Strength

Deadlift (5×4 – Superset: 8x Bent over DB Row (Heavy & Slow))

Stamina

Metcon (No Measure)

4 Rounds, not for time:

8x Sumo Deadlift (AHAP- Unbroken for all sets),

15x Deadhang Chest to Bar Pull up,

50m Farmer Carry Walking Lunge.

Metcon

Metcon (AMRAP – Reps)

4 Sets: Every 3:00 Complete:

400m Row

Max Burpee Box Jump

Durability

Metcon (No Measure)

3 Mile run, moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy